Magnesium Requirements and Dietary Sources
- Dietitian.Lauren Hmede
- Aug 2, 2019
- 2 min read
Magnesium Requirements and Dietary Sources
Magnesium is required for hundreds of biochemical reactions to occur.
It's crucial for normal muscle and nerve function and helps maintain a regular health beat.
You also need magnesium for strong bones and a healthy immune system.
Daily requirements:
The suggested daily intake 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
Food sources:
Dark green leafy vegetables, legumes, nuts, seeds, and whole grains.
Deficiency Symptoms
People who dont consume food rich in magnesium
People with certain diseases/taking some medications
Diabetes, alcoholism, celia disease or intestinal surgery may result in magnesium deficiency.
Symptoms of magnesium deficiency aren't common
Not getting enough may increase your risk of cardiovascular disease and decreases your immune system function.
Begining of deficiency:
You may feel weak and tired
lose your appetite
become nauseated and start vomiting
As deficiency progress:
Numbness, tingling,
muscle cramps,
seizures,
abnormal heart rhythms
If you have these symptoms, you need to see a health care provider who can order blood tests to determine if a magnesium deficiency is a problem or if there are other causes.
Magnesium Supplements
Magnesium supplements may be beneficial for people who take certain medications that may cause loss of magnesium or reduce absorption, such as diuretics and antibiotics.
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
Taking large amounts of dietary magnesium supplements can cause diarrhea and abdominal cramps.
Taking too much magnesium for longer periods of time 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.
Sources:
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