Sodium & Magnesium

Sodium and magnesium are classified as major minerals, as well as electrolytes, which are minerals that carry an electrical charge. Sodium and magnesium each have their own functions, and they also work together to maintain the proper balance of electrolytes in your body fluids. To ensure that your body contains enough sodium and magnesium to function properly, it is important to consume adequate amounts of each mineral in your diet.

Functions of Sodium

Although sodium has developed a bad reputation, it is actually an important aspect of proper body function. Sodium plays a vital role in the regulation of fluids in your body, which controls blood volume and blood pressure. Sodium also helps to transport substances like amino acids across cell membranes, allowing them to move in and out of your cells. The majority of the sodium in your body is located in your blood and in the fluid outside your cells.

Sodium Needs

Your body only needs 180 mg of sodium to function properly, according to "Nutrition and You" by Joan Salge Blake. Because this amount is so small, however, it is difficult to stay at this intake. Instead of suggesting that you try to limit sodium intake to 180 mg per day, the Food and Nutrition Board set an upper limit for sodium at 2,300 mg per day. Ideally, you should aim to consume less than 1,500 mg of sodium daily.

Functions of Magnesium

Magnesium aids in the function of more than 300 enzymes, which are substances that produce chemical reactions. Without magnesium and enzymes, chemical reactions would be so slow that they would not have any effect on your body. Magnesium helps to maintain a regular heartbeat and keeps your bones healthy. Magnesium also allows your body to synthesize various proteins and aids in the breakdown of carbohydrates, proteins and fats. Proper nerve function and muscle contraction also rely on the presence of magnesium in the body.

Magnesium Needs

Magnesium needs for adults differ based on age. Adult females between the ages of 19 and 30 need 310 mg of magnesium per day, while adult males of the same age have slightly increased needs at 400 mg daily. Adult females over the age of 30 should consume 320 mg of magnesium every day, whereas adult males over the age of 30 need 420 mg of magnesium daily.