Magnesium is one of the most important minerals for human health and the fourth most abundant mineral in the body. Deficiency in magnesium can lead to a number of serious health problems, including a lack of energy. Although dietary deficiency is rare, some people cannot use magnesium efficiently due to underlying health conditions. Gastrointestinal diseases, diabetes, pancreatitis, hyperthyroidism, kidney disease, viral infection and long-term use of diuretics may cause low levels of magnesium.
Importance
Magnesium plays critical roles throughout the body. It is a requirement for more than 300 different metabolic reactions. Magnesium is central to the maintenance of muscle and nerve function. It also regulates the cardiac muscle and keeps the heart rate steady. Approximately half of the total magnesium in the body is in the bones where it support healthy bone growth and bone mineralization. Magnesium is also important for the immune system, energy metabolism, protein synthesis and regulation of blood sugar and blood pressure.
Amounts
The recommended daily amounts of magnesium depend on age and sex. Adults men age 31 and older should receive 420 milligrams of magnesium per day, while women over age 31 need 320 milligrams. Men age 19 to 30 need 400 milligrams, and women require 310 milligrams. During pregnancy, women need an extra 40 milligrams in addition to the amount recommended for their age group.
Signs of Deficiency
Inadequate levels of magnesium may cause you to feel fatigued, weak and lacking in energy. Other early signs of a deficiency include loss of appetite, nausea and vomiting. Over time, this may progress to a more serious condition. Because magnesium is important to nerve and muscle function, low levels may cause numbness, tingling, muscle contractions and cramps, seizures, personality changes, cardiac arrhythmia, and coronary spasms. Severe magnesium deficiency can result in low levels of calcium and potassium in the bloodstream.
Sources
Eating a well balanced diet usually provides sufficient magnesium for most people. Green vegetables such as spinach are rich in this essential mineral. Beans and peas, nuts and seeds, and whole grains are other good dietary sources of magnesium. Depending on the geographical area, tap water can provide significant amounts of magnesium, too. Water with high amounts of minerals is "hard" water.
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