Magnesium:
- Dietitian.Lauren Hmede
- Apr 1, 2019
- 2 min read
Magnesium Requirements and Dietary Sources:
Magnesium is a key nutrient needed for normal body functioning. Half of magnesium is stored in bones while ther remaining work at cells and organs.
Magnesium is needed for biochemical process and it is important for muscle and nerve function for normal heart rythm moreover it is needed for boosting immune system and strengthen bones.
DRI of magnesium varies by age and by sex. In addition, women who are pregnant need more magnesium.
Dietary Reference Intakes
Females 1 to 3 years: 80 milligrams per day 4 to 8 years: 130 milligrams per day 9 to 13 years: 240 milligrams per day 14 to 18 years: 360 milligrams per day 19 to 30 years: 310 milligrams per day 31+ years: 320 milligrams per day Women who are pregnant: 360 milligrams per day Women who are breastfeeding: 320 milligrams per day
Males 1 to 3 years: 80 milligrams per day 4 to 8 years: 130 milligrams per day 9 to 13 years: 240 milligrams per day 14 to 18 years: 410 milligrams per day 19 to 30 years: 400 milligrams per day 31+ years: 420 milligrams per day
Magnesium rich food:
Nuts, seeds, legumes, green leafy vegetables, whole grains and dark chocolate are main sources of magnesium. It is rare to have magnesium deficiency in people on healthy diet.
Deficiency Symptoms
Magnesium deficiency may occur in people who dont get enough magnesium from food as well in people who take some medications that interfere with magnesium absoprtion. It could happen in people with diabates, Crohn's disease, celiac disease and intestinal surgey. If you are not getting enough magnesium you may be at risk of cardiovascular diseases and decreases your immune system function.
Symptoms of deficiency are not common and can mimic other diseases. Some of symptoms could be feeling of fatigue, tiredness, loss of appetite, nausea.
Numbness, cramps, seizures, abdominal heart rate could develop once deficiency progresses.
You need to consult your doctor to do appropriate blood test to diagnose the deficiency and he/she will take appropriate treatment.
Magnesium Supplements
People who take some medications like diuretics need supplements as absorption of magnesium is affected. The elderly, alcoholics, people who have difficulty controlling diabetes, and individuals who suffer from inflammatory bowel disorders may all benefit from taking supplements.
Taking Too Much Magnesium
High doses from supplements may lead to abdominal cramps and over long period may result in changes in mental status, nausea, loss of appetite, diarrhea, weakness, low blood pressure, difficulty breathing and irregular heartbeat.
Don't take magnesium supplements in large doses, more than 350 mg, without speaking with your healthcare provider.
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