Magnesium is one of the minerals that make up the structure of the bone. It’s also important for the regulation of bone and mineral status.
People who are adequately nourished generally consume enough magnesium in their diet. The RDA for magnesium changes by age groups and genders. For men 19-30 years of age the RDA is 400 mg and then increases to 420 mg for men 31 years and older. The RDA for women aged 19-30 is 310 mg/day and increases to 320 mg/day for women aged 31 and older.
Magnesium is found in green leafy vegetables like spinach. Also it is found in whole grains, seeds, and nuts. Other good sources include seafood, beans, and some dairy products. Refined and processed foods are low in magnesium. High protein intake enhances the absorption of magnesium.
Source: Thompson, Janice, Melinda Manore, and Linda A. Vaughan. The Science of Nutrition. San Francisco, CA: Pearson Benjamin Cummings, 2011. Print.