Magnesium is an essential mineral that's vital to your health. Most adults have around 25 g magnesium in their bodies; it's the fourth most bountiful mineral, following calcium, sodium and potassium. According to the Linus Pauling Institute, rarely do people have a lack of magnesium that results in a true deficiency. Common food sources of magnesium include green leafy vegetables, peas, nuts, brown rice and whole grains.
Functions
Magnesium is responsible for more than 300 reactions in your body. This mineral is needed for strong bones --- magnesium makes up more than 60 percent of your skeleton. Magnesium is also essential for normal heart rhythm, muscle and nerve function and a healthy immune system. Further, magnesium helps normalize blood sugar levels and blood pressure.
Deficiency
Early symptoms that suggest you have a magnesium deficiency include weakness, tiredness, nausea, vomiting and a poor appetite. As the deficiency progresses, symptoms can include anxiety, agitation, abnormal heart rhythms, insomnia, muscle spasms, restless leg syndrome, decreased blood pressure, numbness and tingling and even seizures. Magnesium deficiency can also result in hypokalemia, or low potassium levels. However, many of these symptoms are characteristic of other medical conditions. Magnesium supplements can address a deficiency. Don't assume you have suffer from magnesium deficiency until you see your treating physician.
Risk Factors
While magnesium deficiency rarely occurs in the United States, certain populations may be predisposed to it. According to the Linus Pauling Institute, certain medical conditions that affect the gastrointestinal tract can put you at risk for deficiency, including Crohn's disease, celiac disease and problems with malabsorption. People with renal disorders and alcoholism may be at risk for magnesium deficiency. Medications such as diuretics, antibiotics and cancer drugs can cause magnesium deficiency as well. Elderly individuals are at risk as they are less likely to consume enough magnesium to meet their needs.
Recommended Intake
Your need for magnesium depends on age and gender. Men and women ages 19 to 30 need 400 and 310 mg of magnesium respectively, while men and women ages 31 and older need 420 and 320 mg magnesium a day, respectively. Pregnant and lactating women need more magnesium. According to the 2007 information from the Linus Pauling Institute, a large U.S. national survey indicates that most people do not meet the recommended intake for their age groups. Additionally, magnesium intakes were even lower in men and women age 70 and older. Such findings suggest that marginal magnesium deficiency may be relatively common in the United States.
References
- Linus Pauling Institute; Magnesium; J. Higdon; April 2003
- U.S. Office of Dietary Supplements: Magnesium
- University of Maryland Medical Center; Magnesium; Steven D. Ehrlich, NMD; June 2009
- MedlinePlus; Magnesium in Diet; March 2009
- MayoClinic.com; Magnesium Supplement (Oral Route, Parenteral Route); July 1, 2011
- U.S. Department of Agriculture; Migraines, Sleeplessness, Heart Attacks - Magnesium?; F. Nielsen; October 2006
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