MAGNESIUM

Description

Magnesium is involved in hundreds of important body functions. It plays a role in neuromuscular transmission, muscle contraction, in keeping the heart rhythm steady, in the metabolism of carbohydrates, protein and fat and in energy production. Together with calcium, magnesium is essential for building and maintaining bones and teeth.

Sources

Magnesium is found in whole grain cereal, nuts and seeds, legumes, seafood, green vegetables, corn, dairy products, meat, tofu and chocolate.

Fortified cereals are not a good source of magnesium.

Approximate Magnesium Content
 Food  Portion  Content
 Almonds 24 76 mg
 Brazil nuts 7 107 mg
 Buckwheat flour 250 mL 301 mg
 Chickpeas 250 mL 79 mg
 Crab 85 g 54 mg
 Enriched white flour 250 mL 28 mg
 Halibut 85 g 91 mg
 Food  Portion  Content
 Lima beans 250 mL 94 mg
 Milk 250 mL 27 mg
 Oat bran 250 mL 221 mg
 Peanuts 28 50 mg
 Pollock 85 g 62 mg
 Small white beans 250 mL 96 mg
 Whole wheat flour 250 mL 166 mg

A diet rich in calcium and vitamin D may reduce the absorption of magnesium.

Recommended Daily Allowance (RDA)

Recommended average daily nutrient intake that is sufficient to meet the nutrient requirements of nearly all (97 to 98%) healthy individuals in each age and gender group. The RDA should only be used as a guide for daily individual intake.

Magnesium Requirements
 Age  Men   Women 
 1-3 years 80 mg 80 mg
 4-8 years 130 mg 130 mg
 9-13 years 240 mg 240 mg
 14-18 years 410 mg 360 mg
 Age  Men   Women 
 19-50 years 400 mg 310 mg
 > 50 years 420 mg 320 mg
 Pregnancy   +40 mg
 Breastfeeding    

Some medications, such as diuretics, may increase the elimination of magnesium. A magnesium-rich diet is therefore recommended.

Deficiency

Magnesium deficiency is rare. It is characterized by a loss of appetite, confusion, depression, diabetes, weakness, hypertension, heart problems, reduced sensitivity, nausea, vomiting, muscle spasms, tetany and tremors.

Toxicity

Magnesium toxicity is rare. It is characterized by a reduced heart rate, diarrhea, reduced reflexes, weakness, reduced blood pressure and drowsiness.

When taking magnesium-containing antacids or laxatives over a prolonged period, it is important to respect the maximum doses.

Supplements

An individual supplement is not necessary. Taking a multivitamin that contains minerals is preferable.

Supplements should be taken with food to reduce the risk of diarrhea. Caution is recommended for people with kidney failure taking supplements as any surplus will be eliminated by the kidneys.

Watch what you eat. Diet has a significant impact on health!