Tea Time: Electrolytes Take 3 – Magnesium

Magnesium

• What it does
  • Cofactor for enzymes
  • Aids in energy production
  • Aids in bone development
  • Helps transport calcium and potassium into cells
• How much we need
  • Toddlers – 80mg
  • Young kids – 130mg
  • Pre-teens – 240mg
  • Teens – 360mg (girls), 410mg (boys)
  • Similar for adults
• Where to get it
  • Leafy greens
  • Legumes
  • Nuts, seeds
  • Whole grains
  • Milk, yogurt
  • Fortified foods like cereal
  • Supplements