During an yearly examination by my doctor, he noticed in my health assessment

 During an yearly examination by my doctor, he noticed in my health assessment form that I am complaining about being fatigue frequently. He asked about my diet and sleeping habits and found that I am not intaking enough magnesium. He estimates my daily intake of magnesium is around 250 mg. Although I did not exhibit any disorders like, hypertension or cardiovascular disease, he ordered a total serum magnesium blood test and urine test and both test results confirmed I was deficient. The recommended dietary allowance (RDA) states the recommended intake of magnesium is 420mg for my age group . He gave a list a general foods that has significant magnesium and recommends I throw in serving Chia seeds in smoothies since I have them as snacks. According to the National Institutes of Health (2020), "Early signs of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. As magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms, and coronary spasms can occur. Severe magnesium deficiency can result in hypocalcemia or hypokalemia (low serum calcium or potassium levels, respectively) because mineral homeostasis is disrupted. " Long term effects can cause hypertension, cardiovascular disease, Type 2 diabetes, osteoporosis, and migraine headaches. According to NIH(2020),the group who are most "at risk" for magnesium deficiencies are adult male who are 71years and older and adolescent males and females are due to low intake of magnesium. It is recommended for those afflicted with magnesium defeciences to eat magnesium rich foods since there is no max limit for foods that contain it. However this not true with supplements. There are cautions relating to the intaking too much magnesium. There are certain medications, bisphosphonates, antibiotics, diuretics, and proton pump inhibitors, can potentially interact and affect magnesium status.

References:

Berkheiser, K. (2019, October 28). Magnesium Dosage: How Much Should You Take per Day? healthline. https://www.healthline.com/nutrition/magnesium-dosage.

U.S. Department of Health and Human Services. Office of Dietary Supplements - Magnesium. NIH Office of Dietary Supplements(2020) https://ods.od.nih.gov/factsheets/Magnesium-