Magnesium may not be as familiar as minerals such as calcium and iron, but it is the fourth most abundant mineral in your body. Almost half of your body's magnesium is in your bones, while most of the remainder is in your organs. This nutrient is vital for heart, kidney, muscle and teeth health. Magnesium also helps your body balance the levels of other nutrients such as copper, potassium, zinc and vitamin D. Though vitamin A and D do not help in the absorption of magnesium, these vitamins also have important functions in your body.
Foods for Magnesium
Magnesium is an essential mineral your body must absorb from the foods you ingest. In some cases, your doctor may recommend a mineral supplement as well. Foods high in magnesium include green leafy vegetables, whole grains, tofu, legumes, soybeans, nuts, pumpkin and squash seeds, oatmeal, bananas, baked potatoes and chocolate. Other sources of this important mineral are herbs, including coriander, dill weed, sage, celery seed, fennel seed, cumin seed and tarragon.
Magnesium Deficiency
The National Institutes of Health notes that it is rare to have a deficiency of magnesium. However, some medical conditions can affect the absorption and storage of this mineral in your body, causing low levels. These include gastrointestinal diseases such as ulcerative colitis, Crohn's disease and irritable bowel syndrome. Other chronic conditions such as diabetes, hyperthyroidism, kidney disease and pancreatitis can also cause low levels of magnesium. You may also have a deficiency if you are under prolonged stress, sweat excessively, are taking diuretic medications or consistently consume high amounts of alcohol, coffee, salt or soda.
Deficiency Symptoms
The National Institutes of Health notes that the symptoms of a magnesium deficiency in the early stages include nausea, vomiting, loss of appetite, weakness and fatigue. If the deficiency is not corrected, numbness, mood and personality changes, tingling, muscle cramping and seizures can result. In severe cases, lower than normal levels of magnesium can affect your heart, causing abnormal heart rhythms and spasms to occur. Magnesium also affects calcium levels in the blood, and a deficiency can lead to hypocalcemia, or low levels of calcium.
Vitamin Effects on Magnesium
The University of Maryland Medical Center recommends taking a B-complex vitamin or vitamin B-6 supplement because this vitamin helps your body determine how much magnesium it will absorb. Though vitamins A and D do not affect the absorption of magnesium, your body needs vitamin D to absorb calcium, which along with magnesium is important for bone health and muscle contraction. Vitamin A contributes to healthy growth and development and maintains your eye, skin and immune health.
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