Magnesium is the fourth most common mineral in your body, and every one of your organs needs it to function properly. It also helps regulate several other minerals within your body, and it is necessary for more than 300 biochemical reactions. You can get this mineral through a variety of foods, and it is also available in many forms as a supplement. Ask your doctor before adding more magnesium to your dietary regimen.
Function and Roles
The functioning of your muscles and nerves depends on magnesium. This mineral also helps your immune system stay strong, steadies your heart rhythm, and regulates your blood pressure and blood sugar levels. Fifty percent of the magnesium in your body is found in your bones, and it helps keep them strong by regulating your calcium and vitamin D levels, as well as your levels of potassium, copper and zinc. It might even help prevent conditions such as cardiovascular disease, diabetes and high blood pressure.
Deficiency
While you might not get an adequate amount of magnesium in your diet, it is highly unlikely that you will be severely deficient. Symptoms of a deficiency include anxiety, trouble sleeping, restless leg syndrome, low blood pressure, confusion, muscle spasms, vomiting, poor nail growth and possibly seizures. If you have an intestinal virus, this can temporarily lower your magnesium levels. Furthermore, having gastrointestinal diseases, diabetes, kidney disease and other conditions can lead to deficiencies as well. If you drink too much coffee or soda, have heavy menstrual periods, sweat excessively or are under an undue amount of stress, you might develop symptoms of low magnesium levels as well.
RDA and Sources
Adult men between the ages of 19 and 30 need 400 mg of magnesium daily, and women need 310 mg, according to the Office of Dietary Supplements. Men over the age of 31 need 420 mg a day, while women of the same age need 320 mg. Rich dietary sources of this mineral include halibut, tofu, whole grains, wheat bran, pine nuts, black walnuts and blackstrap molasses. Bran cereals, spinach, oat flour, cocoa powder, oatmeal, baked potatoes and chocolate can be good sources of magnesium as well. If you choose to take a magnesium supplement, the most readily absorbed forms include magnesium citrate, magnesium gluconate and magnesium lactate, and your doctor can help you determine which is best.
Precautions and Considerations
If you choose to take a magnesium supplement, you should also take a supplement or multivitamin that contains the B-complex vitamins as well because your cells' ability to absorb and use magnesium depends on the amount of vitamin B-6 that is in your body. If you have heart or kidney disease, you should not take a magnesium supplement without your doctor's approval.
Member Comments