Many people do not consume as much magnesium as they should, according to the University of Maryland Medical Center, although full-blown deficiency is not very common. Since all of the organs as well as the bones and many enzymes require this macromineral, people should eat plenty of foods containing magnesium.
Function
Magnesium is essential for strong bones; heart, muscle, nerve and immune function; blood sugar regulation; protein synthesis; and energy metabolism. It also is involved in the production of numerous enzymes and the regulation of other minerals, such as calcium, zinc, copper and potassium.
Foods
Green leafy vegetables are some of the best sources of magnesium, including spinach, Swiss chard, mustard greens, turnip greens and kale. Halibut also is a good source, as are beans and nuts and seeds, including almonds, pumpkin seeds, flax seeds, sesame seeds, sunflower seeds and cashews. Many other vegetables also contain magnesium, including broccoli, cucumber, summer squash, celery, green beans and baked potatoes with skin. Whole grains, including oatmeal, also provide magnesium, although refined grains do not contain very much.
Supplements
Those who do not get enough magnesium through food alone can take supplements, of which the magnesium lactate, magnesium gluconate and magnesium citrate forms are the most easily absorbed, according to the University of Maryland Medical Center. Because magnesium absorption requires adequate levels of vitamin B6, those taking magnesium also should take a multivitamin or a B-complex supplement.
Considerations
Although getting too much magnesium from food is not likely to cause harm, taking too high a dose of magnesium supplements, laxatives or antacids can cause abdominal cramps, diarrhea and kidney failure, according to the Office of Dietary Supplements.
Magnesium supplements also can interact with some medications, including antibiotics, diuretics and anti-neoplastic drugs.
The Office of Dietary Supplements recommends that people get the magnesium they need through food. In cases where this is not possible, they should get their magnesium levels checked by their doctor to determine the appropriate dosage for magnesium supplements.
Expert Insight
The recommended daily allowance, or RDA, for magnesium varies by age and sex. The RDA is 80 mg for those between 1 and 3, 130 mg for those 4 to 8, 240 mg for those 9 to 13, 360 mg for 14- to 18-year-old girls, 410 mg for 14- to 18-year-old boys, 310 mg for 19- to 30-year-old women, 400 mg for 19- to 30-year old-men, 320 mg for women 31 and older, and 420 mg for men 31 and older. Pregnant women between 14 and 18 need 400 mg, those between 19 and 30 need 350 mg and those over 30 need 360 mg.
Member Comments