Magnesium is an essential mineral nutrient that you get from your diet. Magnesium is the most abundant mineral in your body, 50 percent of which is found in your bones, but it is also found throughout nearly every tissue and organ. According to the Office of Dietary Supplements, magnesium is required for nearly 300 biochemical processes. Magnesium is extremely important for muscle contraction, including the beating of your heart.
Magnesium Function
In addition to its structural importance in your bones, magnesium is also necessary for the function of several enzymes. According to the Linus Pauling Institute, magnesium is essential for enzymes that synthesize DNA and proteins in your cells. Magnesium also plays an important role in the production of cellular energy, cell communication and cell migration. In the heart, magnesium controls the transport of calcium and potassium across cell membranes which is necessary for maintaining a healthy rhythm.
Magnesium for Heart Arrhythmias
Cardiac arrhythmias are characterized as abnormal heart rhythms caused by disturbances in the electrical pulses that control the beat of the heart. While many arrhythmias may be harmless and temporary, they may be life-threatening for others who have congestive heart failure. According to the University of Maryland Medical Center, intravenous doses of magnesium are sometimes given to patients who have congestive heart failure and are experiencing heart arrhythmias.
Recommended Daily Allowance
According to the Office of Dietary Supplements, the recommended daily allowance of dietary magnesium varies depending upon age and gender. Children who are ages 1 to 3 should get approximately 80 mg of magnesium per day, followed by 130 mg per day for ages 4 to 8, and 240 mg per day for children between 9 and 13 years old. For males, ages 14 and older, the recommendation is to get approximately 400 mg or more per day. Females should get at least 360 mg per day between ages 14 and 18, and approximately 300 mg per day for ages 19 and up.
Magnesium-Rich Foods
The best way to ensure that you are getting adequate magnesium intake is to eat foods that are rich in magnesium. Nuts like almonds and cashews are good sources of magnesium. Soybeans, spinach and potatoes eaten with the skin on are also good natural magnesium sources. In addition to food sources, magnesium can also be added to your diet by using dietary supplements. However, you should always discuss the benefits and risks with your physician before adding any supplement like magnesium to your diet.
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