Although magnesium, an essential mineral, occurs naturally in a number of foods, deficiencies can occur, particularly in people with certain medical conditions. Magnesium helps with muscle contraction and nerve conduction, supports the immune system, and assists in protein and energy production. Most people probably don't get enough magnesium from their diets, according to the University of Maryland Medical Center; however, severe symptomatic deficiency rarely occurs.
Sources
Dietary sources of magnesium include green vegetables, because the chlorophyll molecule, which gives green vegetables their color, contains magnesium. Legumes, such as beans and peas; whole grains; and nuts, such as almond and cashews, also serve as good sources of magnesium. Note: refining grains generally removes the magnesium, which is found in the germ and bran parts of the grain. Hard tap water also contains magnesium, but softening the water removes it. Meat and milk supply moderate amounts of magnesium.
Daily Requirements
The recommended dietary daily intake of magnesium is 420 milligrams per day for men and 320 mg daily for women over age 30. Men between the ages of 19 and 30 need 400 mg per day and women need 310 mg, according to the Office of Dietary Supplements. The average daily intake in men and women falls below optimal levels, with men consuming around 320 mg and women around 230 mg per day. People over age 70 have even lower totals, the Linus Pauling Institute at Oregon State University reports.
Causes
Causes of nutritional magnesium deficiency usually occur in people with other medical conditions. Between 30 and 60 percent of alcoholics, for example, suffer from magnesium deficiency, the ODS reports; in alcoholics going through alcoholic withdrawal, the number increases to 90 percent. Diseases that affect absorption of nutrients from the intestines — such as Crohn's disease, irritable bowel syndrome or gluten sensitive enteropathy — may be magnesium deficient because of diarrhea and poor fat absorption. Having an intestinal virus that causes vomiting and diarrhea can also cause temporary magnesium deficiency. Older adults have a higher incidence of magnesium deficiency because they absorb less and excrete more. A number of drugs also interfere with magnesium absorption, such as certain diuretics and antibiotics.
Symptoms
Symptoms of magnesium deficiency vary according to the severity of the deficiency. Signs of mild deficiency include insomnia, muscle twitching, irritability, appetite loss, nausea, vomiting, weakness, fatigue and poor memory. Moderate deficiency causes rapid or irregular heartbeat. Severe magnesium deficiency causes muscle contractions, hallucinations, numbness and tingling. Severe magnesium deficiency can also cause hypocalcaemia, or low serum levels of calcium.
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