Your body contains 20 to 28 g of magnesium; 40 percent of it is in soft tissues and the rest is in your bones and teeth, according to "The Encyclopedia of Nutrition and Good Health." While magnesium is necessary for metabolizing calcium, it also plays other important roles in bodily processes. Eating a healthy, balanced diet can help ensure you maintain adequate levels.
Function
Magnesium activates enzymes, helps regulate copper, zinc, potassium and vitamin D, as well as calcium and other nutrient levels. It also contributes to energy production. According to "The Encyclopedia of Nutrition and Good Health," it might also play a role in helping to reduce high blood pressure, lowering "bad" cholesterol and increasing "good" cholesterol, protecting against lead poisoning, kidney stones, migraines and depression, maintaining normal heart function, alleviating symptoms of premenstrual syndrome if used in combination with zinc and vitamin B-6; and alleviating complications due to preeclampsia.
Recommendations
To maintain proper body function, adult men should obtain 350 mg of magnesium per day from their diets. Women should obtain 280 mg. The typical American diet is magnesium deficient, according to "The Encyclopedia of Nutrition and Good Health."
Sources
If you eat a balanced diet that includes fruit, vegetables, whole-grain cereals, legumes and unprocessed flour, you should have no problem reaching your recommended daily allowance of magnesium. But when manufacturers process foods, such as flour, the magnesium content can drop 80 to 90 percent, according to "Prevention Magazine's Nutrition Advisor." So whenever possible, choose fresh foods that have undergone minimal processing.
Magnesium Deficiency
If you experience frequent upset stomach, loss of appetite or diarrhea, you might be in the early stages of magnesium deficiency. But these symptoms are vague and might be indications of other medical issues such as a gastrointestinal problem. Long-term magnesium deficiency symptoms include apathy, confusion, depression, irregular heartbeat, irritability, tremors, muscle weakness, convulsions, poor coordination, listlessness, nausea and vomiting.
Risk Groups
Few people suffer from extreme magnesium deficiency, according to the University of Maryland Medical Center, even if they obtain less than they need from their diets. People who are prone to nutrient deficiencies -- such as those with gastrointestinal diseases, diabetes, pancreatitis, hyperthyroidism or kidney disease -- might suffer from extreme magnesium deficiency. Other factors that can lower your magnesium levels include taking diuretics, drinking too much coffee, alcohol or soda, consuming excessive salt, experiencing heavy menstrual periods, sweating excessively and experiencing prolonged stress.
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