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Magnesium is second only to potassium in terms of concentration within the individual cells of the body. Magnesium's primary function is to activate enzymes. Approximately 60% of magnesium in the body is found in bone, 26% in muscle, and the remainder in soft tissue and body fluids. Metabolically active tissues such as the brain, heart, liver, and kidneys have the highest concentration of magnesium and depend on magnesium's critical role in energy production. Low magnesium levels can result in muscle spasms and weakness and may be connected to high blood pressure, depression and risk of heart attack. Most Americans consume a low magnesium diet because their diet is high in refined foods, meat, fish, dairy products, and the more commonly eaten fruits, which are all quite low in magnesium. Dietary sources of magnesium are tofu, legumes, seeds, nuts, whole grains, and green leafy vegetables.
Manganese functions in many enzyme systems including those involved in blood sugar control, energy metabolism, and thyroid hormone function. Like copper and zinc, manganese also functions in the antioxidant enzyme, super-oxide dismutase. Imbalances contribute to poor bone and connective tissue growth, skin dryness, hair loss, allergies, and some behavior problems. Good dietary sources of manganese include nuts, whole grains, dried fruits, and green leafy vegetables.
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