"Mg" stands for magnesium, which is an essential micronutrient sometimes present in multi-vitamins. This mineral has many essential functions important in maintaining a healthy body. Many people eating an average American diet consume less than the recommended dietary allowance, or RDA, of magnesium.
Magnesium
The abbreviation Mg comes from the symbol used for Magnesium on the periodic table of elements. This table is used to organize all known elements, including the essential dietary minerals. Magnesium is in group 2 on the table, along with the other alkaline earth metals. Magnesium is an essential mineral, meaning that we require it in our diets. A few clinical conditions, such as osteoporosis and diabetes, have been associated with low levels of magnesium. It is not known whether low levels of magnesium are the cause of the result of these conditions.
Uses
All cells and tissues in the body use magnesium as a catalyst to form protein-making organisms. These organisms are used in metabolism. Magnesium also helps the body to utilize glucose as an energy source and to synthesize fat and nucleic acids. Other functions of magnesium include muscle contractions and blood clotting. In combination with calcium, magnesium helps to regulate blood pressure and lung function, as well as preventing dental cavities and helping the immune system to function normally.
Recommendations
The RDA for magnesium from food sources is 400 milligrams per day for adult males and 300 milligrams per day for adult females. Although the average American diet does not meet these recommendations, deficiency symptoms are very rare and not often caused by lack of magnesium in the diet. Conditions causing low levels of magnesium in the body include alcohol abuse, protein malnutrition, kidney disorders and chronic diarrhea or vomiting.
Magnesium Supplements
Magnesium is not a major mineral: the average person only has about one ounce of magnesium in the body at any given time. Magnesium toxicity often occurs from supplement use. Toxicity symptoms include diarrhea, alkalosis and dehydration. The tolerable upper level for magnesium supplements, or the maximum amount per day that the average person can tolerate from non-food sources, is 350 milligrams. Most multi-vitamins provide 10 to 500 milligrams per serving. Ask your doctor before starting to take magnesium supplements.
Sources
It is safer to consume magnesium from food sources than from a supplement or pill. Significant dietary sources of magnesium include nuts, legumes, whole grains, dark-green leafy vegetables such as spinach and kale, seafood, chocolate and cocoa. Foods especial high in magnesium include bran flakes, which has 118 milligrams per cup, and spinach, which has 78 milligrams per half cup. There is little risk of toxicity due to consuming magnesium in food.
References
- "Minerals from Plant Foods: Strategies for Maximizing Nutrition"; Carol Meershaert, Cheryl L Sullivan & Dina L Aronson; 2002
- "The Health Professional's Guide to Popular Dietary Supplements"; Allison Sarubin Fragakis & Cynthia Thomson; 2007
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