Magnesium is required by every organ in the body for energy production and for more than 300 metabolic reactions. It is necessary for the production of protein, DNA, RNA, carbohydrates and lipids. Loss of appetite or anorexia is one of the first signs of magnesium deficiency; it is followed by low levels of calcium and potassium in the blood, agitation, restless leg syndrome, neurological and muscle symptoms, constipation, nausea and vomiting.
Deficiency
Magnesium deficiency in a healthy individual consuming an adequate diet is rare. However, some conditions, including gastrointestinal and malabsorption disorders, renal disorders, long-term use of diuretics, chronic alcoholism, poor dietary intake and age, can lead to low levels Excessive intakes of caffeine, salt, alcohol and soda can also decrease magnesium in the body.
Blood-Sugar Control
Low magnesium levels may be associated with insulin resistance and lack of blood-sugar control. According to Linus Pauling Institute, between 25 and 38 percent of diabetics have low magnesium levels, possibly due to excess loss in urine. Magnesium supplementation may help improve glucose metabolism and insulin sensitivity in diabetic patients.
Recommended Intake
The Food and Nutrition Board has set the recommended daily requirements for magnesium at between 270 and 400 mg for adolescent to adult males and between 280 and 300 mg for adolescent and adult females, increasing needs to 320 mg per day for pregnant females and 340 mg for breastfeeding mothers. Foods high in magnesium include fruits and vegetables, whole grains, nuts and dried beans. Animal products contain moderate amounts of magnesium.
Toxicity
Toxicity is not a problem when you getting all your magnesium from food. However, adverse effects have been noted from excess supplement use. The initial symptoms of high levels of magnesium include diarrhea and stomach upset. Elevated blood levels can lead to a drop in blood pressure, lethargy, confusion, muscle weakness, difficulty breathing, cardiac arrhythmia and kidney dysfunction. The upper tolerable limit from supplements is 350 mg per day.
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