Magnesium is commonly included in multivitamin supplements and standalone supplements. It is also in foods such as lentils, Brazil nuts, tofu, pumpkin seeds, almonds and whole-grain breads. Because magnesium is in a variety of foods, deficiencies are rare, but maintaining proper magnesium intake is important for several health functions in the human body.
Energy Production
The body primarily derives energy from carbohydrates and fats from food sources. Magnesium is essential for the metabolism of fats and carbohydrates for energy. Adenosine triphosphate, a type of protein that provides energy for metabolism, primarily exists as a magnesium complex in the body.
Heart Health
Magnesium plays a critical role in heart health as it works with calcium to maintain proper heart function. This mineral aids in the regulation of heart rhythm, helping to prevent potentially life-threatening arrhythmia. The ability of magnesium to regulate heart rhythm may be particularly important for people suffering from congestive heart failure, who may be at increased risk of arrhythmia.
Diabetes Prevention and Management
Low serum levels of magnesium are associated with Type 2 diabetes, a disease marked by decreased production or use of insulin in your body to control glucose levels. Magnesium supplementation may help prevent the onset of Type 2 diabetes, according to the University of Maryland Medical Center. Although studies are not conclusive, magnesium may also help control blood glucose levels in people with prediabetes and diabetes.
Osteoporosis Prevention
Osteoporosis is a condition characterized by gradual reduction of bone density, which can increase the risk of fractures and deformities. Magnesium helps regulate calcium levels in your body, which may help prevent the removal of calcium from your bones to aid in proper muscle contraction and other physical functions. Magnesium may also decrease your body's resistance to parathyroid hormones and vitamin D activity, which may lower your risk of osteoporosis, notes the Linus Pauling Institute.
Recommendations
The recommended daily intake of magnesium is 400 mg for men under 30 years old, and 310 mg for women under 30. Adults over 30 should increase these amounts by about 10 to 20 mg per day. Pediatric recommendations range from 30 mg per day for infants to 410 mg daily for adolescent boys and 360 mg daily for adolescent girls.
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