Magnesium is an essential mineral for human nutrition.
Functions:
Magnesium has several important functions in the body:
• muscle contraction and relaxation
• 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 avocado)
• nuts (like almonds and cashews or cashew nuts)
• Peas and beans (legumes), seeds
• Soy products (such as soy flour and tofu)
• Whole grains (like brown rice and millet)
Side effects:
Side effects from increased magnesium intake are not common because the body eliminates excess amounts. This excess magnesium is almost always occurs only when provided as a medicament.
The lack (deficiency) of magnesium is rare and symptoms include:
• Too much excitability
• Muscle weakness
• Drowsiness
Magnesium deficiency can occur in alcoholics or those who absorb less magnesium due to:
• Burns
• Certain medications
• Low blood levels of calcium
• Problems absorbing nutrients from the digestive 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:
• Changes in heart (cardiovascular)
• Rapid heartbeat
Severe deficiency:
• Continued muscle contraction
• Delirium
• Numbness
• Seeing or hearing things that are not there (hallucinations)
• Tingling
These recommendations are the recommended daily requirements of magnesium:
• Children:
â—¦ 1 to 3 years: 80 milligrams
â—¦ 4 to 8 years: 130 milligrams
â—¦ 9 to 13 years: 240 milligrams
â—¦ 14 to 18 years (boys): 410 milligrams
â—¦ 14 to 18 years (women): 360 milligrams
• Adult women: 310 to 320 milligrams
• Pregnancy: 350 to 400 milligrams
• Breastfeeding women: 310 to 360 milligrams
• Adult men: 400 to 420 milligrams