Magnesium is present in a number of foods, including whole grains, fruits and milk. However, most Americans do not get enough magnesium in their diets, according to the University of Maryland Medical Center. Magnesium is an essential mineral necessary for your body to function properly. While milk may not be the best source of magnesium, including it in your diet can help you meet your daily needs.
Magnesium and Health
Magnesium is an essential mineral your body needs to maintain good health. It helps keep your immune system healthy, your bones strong and your heart beating steadily, and promotes normal functioning of your muscles and nerves. Adequate intakes of magnesium are also required for more than 300 biochemical reactions. Magnesium helps regulate blood sugar and blood pressure. In fact, people with a diet high in magnesium-rich foods have lower rates of hypertension, according to the Office of Dietary Supplements.
Magnesium Needs
How much magnesium you need each day depends on your age and gender. Recommendations are based on the Dietary Reference Intake guidelines provided by the Institute of Medicine. Children ages 1 to 3 need 80 mg of magnesium per day; 4 to 8 years, 130 mg; and 9 to 13 years, 240 mg. Teen girls ages 14 to 18 need 360 mg, and teen boys the same age need 410 mg of magnesium a day. Adult women 19 to 30 years old need 310 mg, and adult men the same age need 400 mg. Adult women 31 years and older need 320 mg of magnesium a day, and adult men the same age need 420 mg a day.
Magnesium in Milk
The amount of magnesium in milk varies depending on the fat content. One-percent-fat milk has the highest amount of magnesium with 39 mg per 1-cup serving. A 1-cup serving of nonfat milk contains 27 mg, and the same size serving of whole milk contains 24 mg. Only the 1-percent-fat milk makes a good source of magnesium, meeting 10 percent of your daily value for magnesium, while the other two types of milk meet 6 to 7 percent of your daily value.
Deficiencies
While many Americans may not get enough magnesium in their diet, signs of deficiency are rarely seen. However, even though your blood levels of magnesium may be normal, you may have low levels of stored magnesium. Having adequate levels of stored magnesium may protect you against heart disease and immune dysfunction. Early signs of magnesium deficiency include loss of appetite, nausea, vomiting and weakness. With prolonged magnesium deficiency, you will begin to experience numbness, tingling, muscle contractions, cramps, seizures, changes in personality and irregular heartbeat. Adding 1-percent-fat milk to your diet can help improve your overall intake to help prevent deficiencies and improve stores.
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