Magnesium is essential for the proper function of every organ in the body, according to the University of Maryland Medical Center. Consuming enough magnesium may also help with the treatment of arrhythmia and heart failure, asthma, diabetes, fibromyalgia, high blood pressure, migraines, noise-related hearing loss, osteoporosis, premenstrual syndrome and restless legs syndrome.
Dietary Needs
The recommended dietary allowance for magnesium for children between 1 and 3 years old is 80 mg per day, those between the ages of 4 and 8 should consume 130 mg per day and those between 9 to 13 years old need 240 mg per day. Men between 14 and 18 years old should consume 410 mg per day of magnesium, men between 19 and 30 need 400 mg per day and men over 31 need 420 mg per day. Women between 14 and 18 years old should consume 360 mg per day of magnesium, women between 19 and 30 need 310 mg per day and women over 31 need 320 mg per day. Pregnancy increases magnesium needs to 400 mg per day for women between 14 and 18 years old, 350 mg per day for women between 19 and 30 and 360 mg per day for women over 31.
Symptoms
The first signs of magnesium deficiency include weakness, fatigue, trouble sleeping, lack of appetite, nausea and vomiting. As magnesium levels in the body decrease further, abnormal heart rhythms, agitation, anxiety, coronary spasms, tingling, numbness, muscle contractions, insomnia, cramps, low blood pressure, restless leg syndrome, confusion and personality changes can occur.
Prevalence
Most people in the United States do not get as much magnesium as they should through their diet. However, true deficiency in magnesium is uncommon in the U.S., according to the University of Maryland Medical Center. Some conditions, including old age, alcoholism and kidney or intestinal disorders, increase magnesium needs, making those who suffer from them more likely to be deficient in magnesium.
Considerations
Magnesium supplements, which are used to correct a magnesium deficiency, can interact with some medications. These include certain antibiotics, blood pressure medications, diabetes medications and osteoporosis medications, according to the University of Maryland Medical Center.
There is a risk of magnesium toxicity for those who take too much supplemental magnesium. Only take magnesium supplements under the supervision of a doctor, and stick to doses within the tolerable upper limits for supplemental magnesium.
Expert Insight
People should take a multivitamin and mineral supplement daily, according to the Linus Pauling Institute at Oregon State University, and make sure to eat plenty of magnesium-rich foods, such as whole grains and green leafy vegetables, to meet the RDA and prevent magnesium deficiency.
Member Comments