Recommended daily intake (RDI): 310 mg

Why we need it

Magnesium is essential for normal muscle and nerve function, keeps your heart healthy, regulates blood sugar levels, supports your immune system and keeps bones strong.

Signs of deficiency

Loss of appetite, nausea, headaches, forgetfulness, sore or cramping muscles, stress and chronic fatigue.

Food sources

Almonds, spinach and other leafy greens, salmon, cashews, soybeans, pinto beans, brown rice and other whole grains, lentils, bananas and yoghurt.