Magnesium Vitamin Information

Magnesium is a mineral that is essential to human life. According to the Office of Dietary Supplements, magnesium is the fourth most abundant mineral in the human body. About half of the magnesium in the body is found in bones; most of the rest is in cells of organs and body tissues. Approximately 1 percent of magnesium is in the blood.

Functions

Magnesium is important in metabolism. The mineral aids hundreds of enzymes in the reactions that are needed to metabolize carbohydrates, proteins and fats. Magnesium also ensures that nerves and muscles function properly and that the heart pumps regularly. Magnesium also aids calcium in maintaining proper bone health. According to "Nutrition and You" by Joan Salge Blake, magnesium may also help regulate blood pressure and reduce the risk of heart disease. Magnesium has also been shown to decrease the risk of developing diabetes.

Food Sources

The most abundant food sources of magnesium are green vegetables, whole grains, nuts and fruits. Other good sources of magnesium include milk, yogurt, meat and eggs. Refined grains, such as white bread and white pasta, contain little to no magnesium because all of the mineral is lost during the refining process.

Daily Needs

Women ages 19 to 30 should consume 310 mg of magnesium per day. Men the same age should consume 400 mg daily. Women over 30 should consume 320 mg per day; men over 30 should consume 420 mg daily. According to "Nutrition and You" by Joan Salge Blake, most Americans do not consume enough magnesium. The average woman consumes only 70 percent of daily needs, whereas the average man consumes only 80 percent of daily needs.

Forms

Magnesium is available as a supplement in several forms. According to the University of Maryland Medical Center, the most easily absorbed forms of magnesium are magnesium citrate, magnesium gluconate and magnesium lactate. Other available forms include magnesium hydroxide, which is often used as a laxative, and magnesium sulfate.

Drug Interactions

Magnesium supplements may interfere with some medications. Magnesium can reduce the absorption of certain antibiotics. The University of Maryland Medical Center recommends taking magnesium at least an hour before or two hours after taking antibiotics. Magnesium can also increase the side effects caused by blood pressure medications and calcium channel blockers. Magnesium may also interfere with the absorption of certain diabetes medications. Always talk to your doctor before beginning any vitamin or mineral supplements.