Magnesium is an important mineral which is essential for proper functioning of every organ in the body, especially the muscles, heart and kidneys. Magnesium is responsible for energy production, bone structure, cell migration, ion transport and DNA synthesis. Magnesium is found in a variety of foods, but not all individuals consume enough magnesium. While a magnesium deficiency is rare, it can be detrimental as it affects almost every organ system in the body.
Function of Magnesium
According to the Office of Dietary Supplements, magnesium is essential to good health. Almost 50 percent of total body magnesium is located in the bone, with the remainder found in the blood, body tissues and organs. Magnesium is involved in over 300 biochemical reactions in the body. It supports muscle relaxation and contraction, normal nerve function, heart rhythms, the immune system, blood sugar levels, normal blood pressure and is involved in protein synthesis.
Recommended Intake
Medline Plus states that the recommended daily requirements for magnesium are 80 milligrams per day for children age 1 to 3, 130 milligrams for those age 4 to 8 and 240 milligrams for children from 9 to 13. For girls age 14 to 18, magnesium needs are 360 milligrams per day and for boys, 410 milligrams per day. Women age 19 to 30 require 310 milligrams per day and men 400 milligrams per day. After the age of 31, women need 360 milligrams, while men need 420 milligrams per day. Magnesium needs increase during pregnancy, but not during lactation.
Causes of Deficiency
The University of Maryland Medical Center lists several conditions which may lead to a magnesium deficiency. The primary reason is a lack of dietary intake. Other causes include physical stress such as severe burns, trauma, or surgery; digestive tract problems including diarrhea, ulcerative colitis, irritable bowel syndrome and malabsorption; low serum calcium; kidney disease, pancreatitis, diabetes or hyperthyroidism; alcohol abuse and medications such as antibiotics, diuretics and anticoagulants. In addition, excessive sweating, heavy menstrual periods, and too much coffee, soda or salt can cause a loss of magnesium.
Symptoms
As reported by Medline Plus, symptoms of a magnesium deficiency worsen over time. Early symptoms include confusion, anorexia, fatigue, irritability, poor memory, insomnia and muscle twitching. Cardiovascular changes and a rapid heartbeat are more moderate deficiency indications. If a magnesium deficiency persists, more severe symptoms will emerge. These include tingling, numbness, delirium and hallucinations.
Magnesium-Rich Foods
According to The World's Healthiest Foods, magnesium can be found in a wide range of foods. To achieve an adequate dietary intake of magnesium, it is important to consume a variety of foods from each of the food groups. Foods which are especially high in magnesium include pumpkin seeds, spinach, Swiss chard, soybeans, apricots, salmon, sunflower seeds, bananas, halibut, black beans, navy beans, quinoa and buckwheat flour. The best treatment for a magnesium deficiency is to eat enough fruits, vegetables, nuts and whole grains.
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