Magnesium
RDA (Recommended Daily Allowance)
Males between the ages of 19 & 30: 400 mg
Males over 31: 400 mg
Females over the age of 19 & 51: 18 mg
Females over 31: 320 mg
Magnesium can be found in nuts, legumes, whole grains, and vegetables.
It helps the body to regulate enzymes which play a role in muscle control, electrical impulses, energy production, and the process of elimination of toxins.
Symptoms of a magnesium deficiency include nausea, loss of appetite, fatigue, weakness, numbness, cramps, and abnormal heart rhythms.
Source