Magnesium in the Diet

Magnesium is one of the most abundant minerals in your body. Half of the magnesium in your body is located in your bones. Of the remaining half, 49 percent of magnesium is located inside your cells and approximately 1 percent circulates throughout your bloodstream. Consuming adequate amounts of magnesium in your diet can keep these levels steady and ensure that magnesium is able to perform its functions.

Functions

Magnesium is needed for over 300 enzymes that produce chemical reactions in your body. Magnesium helps ensure that you are able to convert carbohydrates, protein and fat into energy and allows your muscle and nerves to function properly. Magnesium also plays a role in bone health and maintaining a regular heart beat. Magnesium can also regulate blood sugar levels and keep your blood pressure within normal ranges.

Daily Recommendations

The recommended dietary allowances for magnesium depend on age and sex. Children between ages one and three require 80 mg of magnesium daily and children between ages four and eight need 130 mg per day. Adolescents between ages nine and 13 should consume 240 mg per day. Young men between the ages of 14 and 18 should consume 410 mg of magnesium daily, whereas young women of the same age require 360 mg daily. Men between the ages of 19 and 30 require 400 mg per day and women of the same age need 310 mg daily. Men over the age of 30 need 420 mg of magnesium per day and women over 30 should consume 320 mg daily.

Food Sources

Most of the magnesium in your diet comes from vegetables, especially leafy, dark green vegetables, such as spinach and kale. Other excellent sources of magnesium include bananas, apricots, legumes, seeds, nuts, whole grains and soy products. Milk, yogurt, eggs and meat are also good sources of magnesium in the diet. It is important to note that most of the magnesium in grains is found in the bran and germ of the wheat kernel. Processing and refining removes these substances so white flour does not provide any magnesium.

Considerations

There is no known risk from consuming too much magnesium in the diet. The only known toxicities occur as a result of excess magnesium supplementation. Deficiencies in magnesium are rare, although possible. If you develop a magnesium deficiency, you may experience fatigue, muscle weakness, depression, irregular heart beats and seizures.