Magnesium belongs to a class of nutrients called major minerals, which the body requires in large amounts. Magnesium helps your body metabolize carbohydrates, proteins and fats, helps muscles and nerves function properly and contributes to bone health. It is essential to consume adequate amounts of magnesium in your diet to allow the mineral to perform these important functions and to maintain the health of your bones.
Magnesium and Bone
According to the Linus Pauling Institute, an adult body contains approximately 25 g of magnesium. Of the 25 g, 60 percent of the magnesium is found in the bones. Magnesium contributes to the structure of bone and is contained in the salts that provide bones with support.
Daily Recommendations
To ensure that your body has enough magnesium to keep your bones healthy, you must meet the daily recommendations for magnesium set by the Food and Nutrition Board. Recommendations for magnesium vary based on age and sex. Children between the ages of 1 and 3 require 80 mg of magnesium per day, while children between 4 and 8 need 130 mg daily. Children from 9 to 13 should consume 240 mg daily. Female teenagers between 14 and 18 should consume 360 mg per day, whereas male teenagers of the same age require 410 mg of magnesium. Adult women between 19 and 30 should consume 310 mg, and adult men of the same age should consume 400 mg. Adult women over the age of 30 require 320 mg daily, whereas men of the same age need 420 mg daily.
Special Needs
When a woman is pregnant or breastfeeding, her needs for various vitamins and minerals may increase. To keep her bones healthy, a pregnant woman age 18 and younger should aim to consume 400 mg of magnesium per day. A pregnant woman between 19 and 30 requires 350 mg, and a pregnant woman over 30 needs 360 mg daily.
A women age 18 and younger who is breastfeeding requires 360 mg of magnesium per day. A breastfeeding woman between 19 and 30 needs 310 mg, and a breastfeeding woman over 30 requires 320 mg.
Food Sources
According to "Nutrition and You" by Joan Salge Blake, the biggest contributors of magnesium in American diets are whole grains, nuts, fruits and vegetables. The fruits and vegetables with the most magnesium include spinach, okra, Swiss chard, apricots, avocado and bananas. Other good sources of magnesium include milk, yogurt, meat and eggs.
References
- Linus Pauling Institute: Magnesium
- MedlinePlus: Magnesium in Diet
- "Nutrition and You"; Joan Salge Blake; 2008
