Magnesium in Your Diet

Magnesium belongs to a class of nutrients called major minerals, which means it is needed in large amounts in your diet to keep your body functioning properly. Most of the magnesium in your body is found in your bones and inside of your cells. A small percentage of magnesium circulates in your bloodstream. Because it is so widespread throughout your body, magnesium performs several functions.

Functions

Magnesium helps enzymes to produce more than 300 reactions in your body. The mineral plays a role in the metabolism of carbohydrates, fats and proteins and is needed for your body to create protein. Magnesium also allows your nerves to function properly and helps your muscles contract and relax properly. Because of its role in muscle function, magnesium also ensures that your heart beats normally. The magnesium in your bones contributes to their health and strength.

Recommended Dietary Allowances

Recommendations for magnesium intake differ based on age and gender. Children between 1 and 3 years old require 80 mg of magnesium daily and children between 4 and 8 require 130 mg of magnesium. Adolescents between 9 and 13 need 240 mg of magnesium daily. Teenage boys between 14 and 18 require 410 mg of magnesium daily and teenage girls of the same age should consume 360 mg. Men over 18 need 400 to 420 mg of magnesium per day and women over 18 need 310 to 320 mg daily. Women who are pregnant need between 350 and 400 mg of magnesium per day, and breastfeeding women need 310 to 360 mg daily.

Food Sources

The magnesium in grains is found in the germ and bran portion of the wheat grain, which are removed when grains are processed. Because of this, whole grains are an excellent source of magnesium, while refined grains and white breads are poor sources. Other good sources of magnesium in the diet include leafy green vegetables, bananas, apricots, avocados, almonds, cashews, peas, beans, seeds and tofu. Milk, yogurt, meat and eggs also provide magnesium in your diet.

Considerations

Your body removes extra magnesium from your body, so consuming excess amounts of magnesium through your diet does not usually cause any adverse health effects. On the other hand, magnesium deficiency is also rare. Magnesium deficiency is more likely to occur in people who abuse alcohol, people with malabsorptive disorders and those on certain medications. When magnesium deficiency does occur, it can cause muscle weakness, fatigue and confusion.