Magnesium is one of the essential minerals your body needs to survive. As with most minerals used by your body, magnesium helps almost every cell and organ. Without sufficient amounts of magnesium, your body would slowly break down. Chronic cases of severe magnesium deficiency may lead to life-threatening complications and death.
Role of Magnesium
Your body uses minerals, such as magnesium, in a variety of physiological processes. Magnesium contributes to the formation of your teeth and bones. Vital organs such as your heart, muscles and kidneys are unable to function without magnesium. Many of the enzymes your body needs to make energy can only be activated by magnesium. Finally, magnesium aids in the regulation of other important nutrients such as calcium, copper, zinc, vitamin D and potassium.
Sources
You typically get adequate amounts of magnesium from your diet. Leafy, dark-green vegetables are a main source of magnesium. Other dietary sources of magnesium include bananas, avocados, almonds, peas, beans, tofu and whole grains. If you are suffering from a disease or condition that leads to a severe magnesium deficiency, Mayo Clinic advises taking magnesium supplements, which are available in oral and injectable forms. Talk to your doctor before adding magnesium to your diet.
Deficiency
Magnesium deficiency is rare, because you are usually able to meet your body's magnesium requirement by maintaining a balanced diet. If you suffer from a condition that causes severe diarrhea or vomiting, you are at risk of developing a transient magnesium deficiency, the University of Maryland Medical Center warns. Others at risk of magnesium deficiency include those suffering from gastrointestinal disorders, diabetes, pancreatitis, hyperthyroidism and kidney disease. Taking high levels of diuretics, coffee, soda, salt or alcohol can also lead to lower magnesium levels.
Symptoms of magnesium deficiency may often be seen in many different organ systems. You may develop agitation, anxiety, restless leg syndrome and sleeping difficulty. Magnesium deficiency may produce an abnormal heartbeat, nausea, vomiting, confusion, muscle spasms, seizures, low blood pressure and poor nail growth. If you believe you may have a magnesium deficiency, consult your doctor as soon as possible.
Dosage
The recommended daily allowance of magnesium varies greatly depending on your age, gender and physical condition. Infants up to 3 years of age need 40 to 80 mg of magnesium per day. Children 4 to 6 years of age need 120 mg, while children 7 to 10 need 170 mg per day. Males older than 10 need 270 to 400 mg, but females in the same age category only need 280 to 300 mg of magnesium each day. Pregnant or breastfeeding mothers require slightly more magnesium, ranging from 320 to 355 mg per day.
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