The mineral magnesium is essential to good health and is one of the most abundant minerals in the body. Our bodies store magnesium in our bones and inside the cells of our organs and body tissue. Having the right level of magnesium can help prevent heart disease and control diabetes. Low magnesium levels in the body can cause a host of symptoms, including restless leg syndrome and sleep disorders, and may contribute to osteoporosis.
The Importance of Magnesium
There are over 300 biochemical reactions in our bodies that require the presence of magnesium. Not only does magnesium help support a healthy immune system, it also maintains muscle and nerve function, a steady heart beat and bone strength. Magnesium also regulates blood sugar levels and blood pressure, which is why it may help prevent heart disease and type 2 diabetes.
Recommended Daily Allowance
The recommended daily allowance, or RDA, of magnesium for women varies according to age. The Institute of Medicine and National Academy of Sciences states that teenage girls between the ages of 14 and 18 should take in 360 mg a day, or 400 mg if pregnant. Women between the ages of 19 and 30 should intake 310 mg a day, or 350 mg a day if pregnant. Women over the age of 30 should get 320 mg a day, or 360 mg a day if pregnant.
Dietary Sources
Magnesium occurs at varying levels in a wide variety of unprocessed foods. Nuts, fish, fruits and vegetables all contain magnesium. A 3-oz. portion of halibut is an excellent source of magnesium, providing 90 mg or 20 percent of the RDV. Almonds, cashews and soybeans all have high levels of magnesium; even tap water contains varying levels of magnesium, depending on the hardness of the water source. Whole, unrefined grains are a good source of magnesium, but refined grains are stripped of the minteral. Most women can meet the RDA of magnesium by eating a healthy, balanced diet.
Who May Need More
Women with specific health conditions may require magnesium supplementation. Women who take medications such as antibiotics, diuretics and some cancer drugs may experience magnesium deficiency. Women with malabsorptive disorders like Crohn's disease may not absorb magnesium effectively. Women who consume excessive alcohol generally have low levels of magnesium in their blood. Signs of magnesium deficiency include nausea, loss of appetite, fatigue and weakness. Women suffering from these symptoms should consult a doctor for evaluation and treatment options.
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