The average American doesn't get enough magnesium from food each day. However, it takes a severe magnesium deficiency before you notice symptoms. Nonetheless, magnesium plays such an important role in organ function and bone strength that a lack of magnesium over time can cause various health problems. Recommended magnesium doses depend on your age and sex, but range from 310 to 420 mg per day for adults.
Magnesium
About half of all the magnesium in your body is in bones, with much of the rest found in your organs. As a mineral, it plays a part in many crucial biological functions, including nerve transmittance, the immune system and even heart rhythm regulation. Long-term magnesium deficiency can cause cramps, nausea, fatigue and an erratic heartbeat. Not getting a high enough dose of magnesium can set you up for future health problems.
Dosage
Safe magnesium doses depend on your gender and age group. The U.S. National Library of Medicine's MedlinePlus website lists magnesium doses for adult women at 310 to 320 mg per day and 400 to 420 mg per day for men. Pregnant women should take up to 400 mg and nursing women up to 360 mg. Infants need magnesium in their diets, too. Children aged 1 to 3 need 80 mg, rising to 130 mg from age 4 to 8. Kids from 9 to 13 need 240 mg. Teenage boys should get up to 410 mg per day, while teenage girls require 360 mg doses of magnesium.
Asthma
People with mild or moderate asthma may benefit from taking magnesium supplements, according to a 2010 study published in the "Journal of Asthma." Scientists found that people with asthma who took magnesium citrate each day for six and a half months showed big improvements in lung function and general ease of breathing. Participants took doses of 340 mg each day. This fits with overall recommendations for magnesium intake, but if you have asthma, you may want to ensure you take a supplement daily.
Dietary Sources
Magnesium occurs in high doses in foods commonly thought of as healthy. For example, spinach, kale, broccoli, nuts and whole grains such as barley all contain magnesium. The Linus Pauling Institute lists the magnesium content of some common foods. One medium banana contains 32 mg of magnesium, a cup of brown rice has 86 mg, an ounce of peanuts contains 48 mg, bran cereal has 93 mg and a handful of almonds has 78 mg. Adding these types of foods to your diet throughout the day could help you reach the recommended daily dose of magnesium through diet alone.
References
- MedlinePlus; Magnesium; March 9, 2009
- Linus Pauling Institute; Magnesium; Jane Higdon, Ph.D.; 2003
- "Journal of Asthma"; Effect of Oral Magnesium Supplementation on Measures of Airway Resistance and Subjective Assessment of Asthma Control and Quality of Life in Men and Women with Mild to Moderate Asthma: a Randomized Placebo Controlled Trial; Kazaks AG, et al.; 2010
- Office of Dietary Supplements: Dietary Supplement Fact Sheet: Magnesium
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