Magnesium is a mineral vital for good health. Responsible for some 300 biochemical reactions in your body, magnesium is also the fourth most abundant mineral in your body. Magnesium serves an inordinate number of functions; however, this mineral may also play a role in addressing medical conditions such as high blood pressure, diabetes and cardiovascular disease, according to the Office of Dietary Supplements, or ODS.
What It Does
Roughly half of the magnesium in your body is found in your bones, with the remainder in the cells of your tissues and organs and a scant amount in your blood. You need magnesium in your diet to keep your heartbeat regular and your immune system and bones strong. Magnesium is what makes your muscles function and helps your body make protein, according to the National Institutes for Health, or NIH. This mineral also plays a role in normalizing your blood sugar levels, says the ODS, as well as helps you maintain healthy blood pressure. When you eat magnesium-rich food, the mineral is absorbed by your small intestines and the excess is excreted when you urinate.
Other Health Benefits
Magnesium has been used in clinical studies to assess its effect on many health issues including asthma, fibromyalgia, migraine headaches and premenstrual syndrome, according to the University of Maryland Medical Center, or UMMC. However, as noted by the ODS, there's emerging interest in how magnesium affects high blood pressure, diabetes and cardiovascular disease. The UMMC notes that results of existing studies are mixed with respect to how and if magnesium benefits people with diabetes and heart problems. Results of studies examining the effect of magnesium supplements on high blood pressure are also mixed. However, there's good evidence to suggest that dietary magnesium decreases hypertension in women.
Magnesium in Food
The ODS states that if you eat a diet that includes a variety of vegetables, legumes, nuts and whole grains, you should get the magnesium you need. Look for bread products made of unrefined grains and dark, leafy green vegetables, such as spinach. Other magnesium-rich foods that give you 15 percent or more of your daily value per serving include cooked halibut; dry-roasted almonds, cashews, peanuts, peanut butter, soybeans and mixed nuts; shredded wheat cereal and oatmeal; and baked potatoes, including the skin.
What You Need
According to the NIH, adult men need 400 to 420mg of magnesium each day, while adult women need between 310 to 320mg. Pregnant women require more magnesium, between 350 and 400mg, while women who are nursing need between 310 to 360mg. It's uncommon to eat too much magnesium, according to the UMMC, although people who take too much milk of magnesia or epsom salts can overdose on this mineral. This is particularly true for individuals with medical conditions that affect the kidneys. Low blood pressure, nausea and vomiting, decreased heart rate, coma and even death can result because of excess amounts of magnesium.
Magnesium Deficiency
A deficiency in magnesium can be temporary, such as when you experience vomiting and diarrhea caused by a stomach virus. However, medical conditions such as irritable bowel syndrome, ulcerative colitis, hyperthyroidism, diabetes and kidney disease can also disrupt your body's balance of magnesium. Magnesium deficiency can range from mild to severe and is characterized by symptoms such as confusion, tiredness, difficulty sleeping, irritability, muscle spasms, rapid heart rate, delirium, numbness and tingling and hallucinations, according to the NIH. Don't take magnesium supplements or give them to a child to treat a suspected magnesium deficiency unless a doctor tells you to do so. Magnesium supplements can interact negatively with other medications and dietary supplements and aren't safe for people with certain medical conditions.
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