Magnesium is a trace mineral required by your body for a multitude of functions, including normal energy metabolism and muscle activity. Green vegetables and whole grains are just two of the common dietary sources that contain the mineral. Clinical magnesium deficiency is rare, but can occur, with a wide range of confusing symptoms.
Magnesium
Magnesium is used throughout your body to activate enzymes, assist in energy metabolism and regulate other nutrients such as calcium and vitamin D, according to the University of Maryland Medical Center. It is necessary for developing strong teeth and bones, and is involved in normal functioning of the heart, kidneys and muscles. The broad availability of magnesium in different foods makes clinical deficiency uncommon, and toxicity or overdose from diet alone is rare, since your body excretes any excess amount ingested.
Dietary Sources High in Magnesium
Magnesium is a component of the plant protein chlorophyll, making most plant foods a good source of the mineral, according to the NIH Office of Dietary Supplements. Green leafy vegetables, soybeans, peas, nuts and whole grains all contain significant amounts of magnesium, supplying 10 percent or more per serving of the recommended daily value of 400 mg. Refined grains, such as white flour, lose much of their magnesium content when the germ and bran are removed.
Additional Sources
Meat and milk can supply lesser amounts of your daily magnesium requirement, as can raisins, bananas, lentils and non-soy beans. Water is also a source of magnesium, particularly in areas with harder, or more mineral-rich, water. Although most excess magnesium from the diet is excreted, your body does store small amounts of the mineral that become available if your magnesium intake temporarily decreases or fluctuates.
Magnesium Deficiency
The typical U.S. diet normally supplies sufficient magnesium to meet your health requirements. Deficiencies can occur due to medical conditions such as intestinal malabsorption, prolonged diarrhea, recent surgery or medications, including diuretics and some antibiotics, according to MedlinePlus. Early symptoms of magnesium deficiency include fatigue, confusion and muscle twitching. More advanced or prolonged deficiency can result in an irregular heart rhythm, numbness, tingling, muscle cramps and even hallucinations.
Magnesium Supplements
Multiple supplemental forms of magnesium are available that you can take if you are diagnosed with magnesium deficiency and dietary changes alone are not sufficient to address the problem. Taking a B-complex vitamin with magnesium supplements may also help, as vitamin B6 is involved in the cellular uptake of magnesium. Before starting any magnesium supplements, particularly if you have a history of heart or kidney disease, check with your health care provider about possible side effects or other drug interactions. Also check with your health care provider before giving magnesium supplements to children.
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