Magnesium in diet

Definition

Magnesium is an essential mineral for human nutrition.

Overview & Functions

Magnesium in the body serves several important functions:

• Contraction and relaxation of muscles
• Function of certain enzymes in the body
• Production and transport of energy
• Production of protein

Food Sources

Most dietary magnesium comes from vegetables, such as dark green, leafy vegetables. Other foods that are good sources of magnesium:

• Fruits or vegetables (such as bananas, dried apricots, and avocados)
• Nuts (such as almonds and cashews)
• Peas and beans (legumes), seeds
• Soy products (such as soy flour and tofu)
• Whole grains (such as brown rice and millet)

Recommendations

These are the recommended daily requirements of magnesium:

• Children
  • 1 - 3 years old: 80 milligrams
  • 4 - 8 years old: 130 milligrams
  • 9 - 13 years old: 240 milligrams
  • 14 - 18 years old (boys): 410 milligrams
  • 14 - 18 years old (girls): 360 milligrams
  
  
• Adult females: 310 - 320 milligrams
• Pregnancy: 350 - 400 milligrams
• Breastfeeding women: 310 - 360 milligrams
• Adult males: 400 - 420 milligrams

Side Effects

Side effects from increased magnesium intake are not common because the body removes excess amounts. Magnesium excess almost always occurs only when magnesium is supplemented as a medication. Lack of magnesium (deficiency) is rare. The symptoms include:
• Hyperexcitability
• Muscle weakness
• Sleepiness
Deficiency of magnesium can occur in people who abuse alcohol or in those who absorb less magnesium due to:
• Burns
• Certain medications
• Low blood levels of calcium
• Problems absorbing nutrients from the intestinal tract (malabsorption)
• Surgery
Symptoms due to a lack of magnesium have three categories. Early symptoms:
• Anorexia
• Apathy
• Confusion
• Fatigue
• Insomnia
• Irritability
• Muscle twitching
• Poor memory
• Reduced ability to learn
Moderate deficiency symptoms:
• Heart (cardiovascular) changes
• Rapid heartbeat
Severe deficiency:
• Continued muscle contraction
• Delirium
• Numbness
• Seeing or hearing things that aren't there (hallucinations)
• Tingling