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Magnesium - Benefits, Deficiency Symptoms and Food Sources
What is Magnesium?
The mineral magnesium plays many vital roles inside our body. There are more than 300 biochemical processes in the human body that require magnesium. Approximately 68% of all magnesium in the human body is found complexes with calcium and phosphorus in bone salts. About 26% is found in muscle, with the remainder found in soft tissues and body fluids.
Uses and Benefits of Magnesium
This mineral convert's blood sugar into energy facilitates effective nerve and muscle functioning, and it is involved in bone and tooth formation . It helps prevent depression, dizziness, muscle twitching, and pre-menstrual syndrome. It can help prevent the calcification of soft tissue and may help prevent cardiovascular disease, osteoporosis, and certain forms of cancer, and it may reduce cholesterol levels. It can help fight the fatigue that often accompanies the beginning phases of menopause and is often recommended by doctors to help boost energy levels.
There is an increased interest in the role of magnesium in preventing and managing disorders such as hypertension, cardiovascular disease, and diabetes. Dietary magnesium is absorbed in the small intestines. Magnesium is excreted through the kidneys.
Recommended Dosage of Magnesium
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 milligrams.
- Pregnancy: 360-400 milligrams.
- Breast Feeding Women: 320-360 milligrams.
- Adult Males: 400 milligram.
Deficiency Symptoms of Magnesium
Gastrointestinal problems, such as mal absorption disorders, can cause magnesium depletion by preventing the body from using the magnesium in food. Many symptoms involve changes in nerve and muscle function. These changes include muscle weakness, tremor, and spasm. . Low magnesium can mimic other illnesses and provide similar symptoms such as anxiety, asthma, blood clots, bowel problems, cystitis, depression, diabetes, and fatigue.
Rich Food Sources of Magnesium
Eating a healthy diet is important, because magnesium is found in many natural foods. Green vegetables such as spinach are good sources of magnesium because the center of the chlorophyll molecule contains magnesium. Some beans, peas, nuts, seeds, and whole, unrefined grains are also good sources of magnesium.
Cautions and Some Side Effects for Magnesium
This mineral should be used with caution in children and is not recommended for those less than 2 years old, unless directed by a doctor. The consumption of large amounts of fats, cod liver oil, calcium, vitamin, and protein decrease magnesium absorption. Fat-soluble vitamins also hinder the absorption of magnesium, as do foods high in oxalic acid, such as almonds chard, cocoa, rhubarb, spinach, and tea.
Magnesium is necessary for life and can protect the kidney from disease but if kidney damage has already occurred magnesium supplementation could be harmful, even life threatening .