The magnesium you consume in the foods you eat plays many roles in the human body. It's necessary for your muscles to contract and relax normally and for your body to make protein and energy. Most people get an ample supply of the mineral from their regular diet. However, supplementation can help address any deficiencies should they occur.
Recommended Dietary Allowances
Your age and gender determine the amount of magnesium you should consume each day in the foods you eat. Adult males 31 and older need 420 mg per day, while females 31 and older need 320 mg, the Office of Dietary Supplements reports. Male adults ages 19 to 30 need 400 mg, and females in the same age range need 310 mg. Teenagers 14 to 18 need 410 mg for boys and 360 mg for girls. Kids ages 9 through13 should get 240 mg of magnesium per day regardless of age. Boys and girls ages 4 to 8 need 130 mg per day, while young kids ages 1 to 8 should get 80 mg. No recommended dietary allowance has yet been set for infants.
Good Food Sources
Green, leafy vegetables such as spinach and Swiss chard serve as one of the best dietary sources of magnesium. In the area of grains, oat bran cereal, shredded wheat and brown rice all provide a healthy dose, the Linus Pauling Institute reports. If you eat a lot of fruit, you're getting magnesium whenever you eat bananas, avocados and apricots, among others. Nuts such as cashews and almonds, peas, beans and soy products like tofu also provide a good source of magnesium.
Magnesium Deficiency
Magnesium deficiency occurs rarely, but people with medical conditions such as malabsorption caused by gastrointestinal illness, severe burns and low blood calcium levels are most at risk, MedlinePlus reports. Some early signs of a magnesium deficiency include loss of appetite, confusion, fatigue, difficulty sleeping, irritability, difficulty learning, poor memory and muscle twitches. If the deficiency is not addressed, symptoms may worsen and include a rapid heartbeat and other cardiovascular changes. When it reaches the point of being severe, the deficiency can cause numbness, tingling, deliriousness, hallucinations and muscle contractions.
Magnesium Toxicity
In some cases, use of magnesium supplements can cause dangerously high levels of the mineral in your body. However, magnesium toxicity occurs only with supplementation and is not a risk of consuming too much in the foods you eat. If you take a magnesium supplement to treat a health condition, the development of abdominal cramps and diarrhea may indicate you are taking too high a dose, the Office of Dietary Supplements reports. People with kidney disease have an increased risk of magnesium toxicity because the dysfunction makes the kidney unable to excrete the magnesium your body does not need.
