Magnesium is an essential mineral that plays a vital role in maintaining our health. It is the fourth most abundant mineral cation in the body, behind calcium, potassium, and sodium, existing primarily as divalent cations. An adult's body contains about 22–26 grams of magnesium, primarily in bones, followed by intracellular and only about 1% extracellular [1]. People can get magnesium through food, dietary supplements and medicines. Magnesium is involved in many chemical reactions in the body and has a variety of functions, including:
- Affects the transport of potassium and calcium ions
- Regulates signal transduction, energy metabolism, and cell proliferation
- Regulates muscle and nerve function
- Keeps bones strong and the heart rhythm steady
- Maintains blood sugar levels and blood pressure
- Participates in making proteins, bones and DNA
- Enhance immune function
Due to the benefits of magnesium in supporting muscle function and bone health, it is necessary for people to consume adequate amounts of magnesium. Eating whole foods is becoming increasingly popular as an convenient and healthy way to get magnesium. Most people who follow a balanced diet can get enough magnesium in their bodies. Magnesium is widely found in animal and plant foods and beverages, as shown at right.
- Green leafy vegetables: broccoli, spinach
- Nuts: cashews
- Legumes: peas, soybeans, black beans, kidney beans
- Seeds: chia seeds
- Whole grain cereals: shredded wheat, oatmeal
- Water: mineral water, bottled water, tap water
- Fish: salmon, halibut
Magnesium Deficiency
It may experience some symptoms of magnesium deficiency if the body does not get enough magnesium it needs to be healthy. People who do not have an adequate diet or suffer from certain digestive disorders may suffer from magnesium deficiency, which can lead to health problems if magnesium is not supplemented in a timely manner. Symptoms of magnesium deficiency include:
- Loss of appetite.
- Fatigue and weakness.
- Nausea and vomiting.
- Muscle contractions and cramps.
- Seizures.
- Anisorhythmia
When magnesium deficiency gets severe, it may lead to some diseases, such as osteoporosis, diabetes, high blood pressure and heart disease [2].
Recommended Amounts
Recommended Dietary Allowance (RDA) refers to the average daily intake sufficient to meet the nutritional needs of almost all people and it depends on the age and sex of the population. To better understand the daily amount of magnesium needed to maintain your health, please refer to the RDA listed below.
- For infants: 6 months, the RDA is 30 mg; 7-12 months, the RDA is 75 milligrams (mg).
- For children: 1-3 years, 80 mg; 4-8 years, 130 mg; 9-13 years, 240 mg.
- For teenagers aged 14-18 years, the RDA is 410 mg for boys and 360 mg for girls.
- For adults over 19 years, the RDA is 400-420 mg for males and 310-320 mg for females.
Magnesium Supplements
As an essential mineral, magnesium plays a vital role in body functions. Magnesium supplements should be taken when the body's magnesium needs are not met through foods. Magnesium supplements are available in a variety of forms, including magnesium oxide, citrate, and chloride, which have been a staple of the dietary supplement aisle for decades. Notably, the dosage of magnesium supplements should be strictly controlled, as an overdose may result in nausea, diarrhea, and other symptoms. Also, magnesium supplements have certain side effects such as muscle weakness and fatigue. Therefore, please consult your healthcare provider before taking magnesium supplements.
Alfa Chemistry offers magnesium supplements in a variety of forms, including magnesium oxide, citrate, and chloride. If you are in need, please click the link on the top and check the magnesium products.
References
- Saris, N. E.; et al. Magnesium. An update on physiological, clinical and analytical aspects. Clin Chim Acta. 2000, 294 (1–2): 1–26.
- de Baaij, J. H. F.; et al. Magnesium in man: implications for health and disease. Physiol Rev. 2015, 95(1): 1-46.
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