Magnesium is a mineral that is essential for numerous functions throughout your body. Although dietary surveys indicated that many Americans do not meet the recommended intake of this mineral, a true deficiency of the mineral is rare. If you have magnesium deficiency, it is more commonly caused by either poor intestinal absorption or increased urinary excretion as a result of a medication or medical condition.
Magnesium Functions
Every organ in the body needs magnesium for normal function. It is required for more than 300 biochemical reactions and regulates levels of calcium, copper, potassium, vitamin D, zinc and other nutrients. Magnesium helps maintain normal muscle and nerve function, keep bones and teeth strong, keep heart rhythm steady, regulate blood sugar levels, promote normal blood pressure, synthesize proteins, metabolize energy and support immune system integrity. The role of magnesium in preventing and treating diabetes, heart disease, blood pressure and other conditions is being studied.
Magnesium Recommendations
The recommended daily intake for magnesium is 80 mg for those one to three years of age; 130 mg for those four to eight years; 240 mg for those nine to 13 years; 360 mg for 14- to 18-year-old girls; 410 mg for 14- to 18-year-old boys; 310 mg for women age 19 to 30 years; 400 mg for men age 19 to 30 years; 320 mg for women age 31 years and older; and 420 mg for men age 31 years and older. Dietary survey data shows that magnesium intake is lower among African Americans and among older adults in every ethnic group.
Dietary Sources
Tofu, dried peas and beans, whole grains, green leafy vegetables, wheat bran, soy flour, blackstrap molasses, pumpkin and squash seeds, and nuts such as almonds, black walnuts, Brazil nuts, cashews and pine nuts are rich in magnesium. Other good sources include whole-wheat and oat flours, beet greens, spinach, peanuts, pistachio nuts, shredded wheat, bran cereal, oatmeal, bananas, baked potato with the skin, chocolate and cocoa powder. Herbs and seeds such as basil, celery seed, coriander, cumin, dill weed, fennel, dried mustard, marjoram, poppy seeds, savory, sage and tarragon also provide magnesium.
Causes of Deficiency
Magnesium is absorbed in the small intestine, and excess amounts are excreted by the kidneys. Gastrointestinal disorders such as Crohn's disease, irritable bowel syndrome and ulcerative colitis can limit the body's ability to absorb magnesium. Certain medications such as loop and thiazide diuretics, anti-neoplastic drugs and antibiotics may increase the loss of magnesium in the urine. Persons with poorly controlled diabetes may also have increased urinary loss. Any of these situations can lead to a magnesium deficiency. Those with pancreatitis, hyperthyroidism, kidney disease and alcoholism are also at increased risk of deficiency.
Symptoms of Deficiency
Early symptoms of deficiency include appetite loss, nausea, vomiting, fatigue and weakness. As deficiency progresses, numbness, tingling, muscle contractions and cramps, restless leg syndrome, insomnia, abnormal heart rhythms, low blood pressure and hyperventilation can occur. There may be personality changes, such as agitation, anxiety, irritability and confusion.
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