Role Of Magnesium In Human Physiology

Many complex physiological reactions require the presence of the mineral magnesium. People receive magnesium from a variety of dietary sources, including fruits, dark leafy vegetables, peas, beans, nuts, whole grains, seeds and soy products. According to the Linus Pauling Institute, approximately 87 percent of magnesium in the body is located in the skeleton and muscles where it performs essential roles in metabolic reactions.

Energy Production

The human body depends on adenosine triphosphate, or ATP, as a source of energy. Your body breaks down the foods you consume into ATP by a series of complex metabolic reactions. The energy-producing mitochondria in cells contain proteins that produce ATP. These proteins require magnesium to create new ATP molecules. ATP forms a chelate, or bonded complex, with magnesium in cells. Thus, magnesium is essential for basic cellular activities that require ATP. Over 300 metabolic reactions depend on the presence of magnesium, according to the Linus Pauling Institute.

Ion Transport

A variety of physiological processes rely on ions transported into and out of cells. Special ion pumps shuttle potassium, calcium, sodium and other ions across the cell membrane. This allows the cell to accumulate essential ions needed for muscle contraction, nerve cell firing and regular heart contraction. Magnesium is an essential mineral used to shuttle other ions into and out of cells, facilitating these physiological processes.

Nutrient Interactions

Several nutrients affect the dietary absorption of magnesium. According to the 1997 Dietary Reference Intakes published by the National Academies Press, the presence of vitamin D increases the rate of absorption of magnesium from the intestines. Increasing daily protein intake may also improve absorption of magnesium. However, boosting zinc levels through supplements interferes with your body's ability to effectively absorb magnesium.

Recommended Dietary Allowance

The recommended dietary allowance of magnesium for infants is from 50 to 75mg per day, while children should receive 80 to 240mg per day depending on their age. Male adults should consume 400 to 420mg of magnesium daily; adult females should aim for 310 to 320mg. Increase your magnesium consumption to 350 to 400mg each day if you are pregnant. Eating spinach, broccoli, mustard greens, celery, kale or seeds boosts your magnesium consumption. One cup of raw spinach contains 24mg of magnesium.

The recommended dietary allowances for magnesium refer to the amounts of the nutrient you must ingest to avoid becoming magnesium deficient. However, consuming this level of magnesium is not necessarily optimal for preventing certain chronic diseases. Talk to your doctor about your eating habits to ensure you receive enough magnesium in your diet.

Magnesium Deficiency

Failing to consume enough magnesium may have serious health effects. Early symptoms of magnesium deficiency include confusion, apathy, fatigue, mild muscle twitching, insomnia, irritability and poor memory. Severe magnesium deficiency causes numbness, delirium, severe muscle contractions, hallucinations and tingling. Seek medical attention immediately if you think you suffer symptoms of magnesium deficiency.