The mineral magnesium aids in a wide variety of important bodily functions, like enzyme activation and energy production. According to the University of Maryland Medical Center, most Americans do not obtain enough magnesium from dietary sources alone. Consult your doctor to discuss whether you need to use supplements to obtain adequate magnesium intake.
Adults
In 1997, the Food and Nutrition Board of the Institute of Medicine increased the recommended daily allowance, or RDA, for magnesium, due to results of studies. As noted by Oregon State University Linus Pauling Institute, the primary aim of these studies was to determine the amount of magnesium needed to prevent deficiency rather than to discover how much is needed to prevent disease. Based on these studies, adult men age 19 to 30 need 400 mg of magnesium per day, and men over age 30 need 420 mg. Women of the same age groups need 310 mg and 320 mg, respectively.
Children
Children between the ages of 4 and 13 need anywhere from 130 to 240 mg of magnesium per day, depending on their specific age. Adolescent boys ages 14 to 18 need 410 mg, and adolescent girls of the same age group require 360 mg daily. Toddlers ages 1 to 3 need 80 mg of magnesium daily. Research has yet to determine how much magnesium infants need. For now, a general requirement called Adequate Intake, or AI, has been established, based on the amount of magnesium in human breast milk. The AI for infants under six months is 30 mg per day and 75 mg for babies older than 6 months and younger than one year.
Special Groups
Some populations require more magnesium than the normal requirements. Pregnant women, for example, have higher magnesium requirements, with a RDA of 350 mg for pregnant women ages 19 to 30 and 360 mg for pregnant women over 30. People with Crohn's disease and other gastrointestinal conditions may also require higher amounts of magnesium. Some medications, like diuretics and antibiotics, may interfere with magnesium absorption. According to the National Institutes of Health Office of Dietary Supplements, older adults may also be at increased risk for magnesium deficiency and should be sure to obtain the RDA.
Sources
Adequate magnesium can usually be obtained from dietary sources. Chlorophyll contains magnesium, so any leafy green vegetables are good magnesium sources. Nuts and whole grains are also excellent sources of magnesium. More refined foods tend to have lower magnesium content. Magnesium supplements are also available and come in several forms, including magnesium oxide, magnesium gluconate, magnesium chloride, and magnesium citrate salts. If you experience symptoms of magnesium deficiency on a regular consistent basis, consult your doctor. Symptoms of mild deficiency include loss of appetite, nausea, vomiting, fatigue and weakness. More serious symptoms include numbness, tingling, muscle contractions and cramps, seizures, personality changes and abnormal heart rhythms.
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