Magnesium carries out more than 300 chemical reactions in your body, making it vital for good health. This mineral plays a role in the formation of strong bones and teeth. It is also involved in nerve function, muscle contraction and energy production. Magnesium helps regulate your blood pressure and blood sugar levels and keeps your immune system healthy.
Deficiency
Most people in the U.S. do not consume enough magnesium from their daily diet, according to the Office of Dietary Supplements. Alcohol abuse, poor diet, kidney disease, the long-term use of diuretic medications or gastrointestinal disorders can cause a magnesium deficiency. The Linus Pauling Institute says elderly people may also develop a deficiency because their body cannot absorb magnesium efficiently. Symptoms of magnesium deficiency include fatigue, poor appetite, irritability, insomnia, impaired speech, tremors and irregular heartbeat. Affected infants and young children may fail to thrive. The Institute of Medicine's Food and Nutrition Board has set recommended dietary allowances for magnesium to avoid developing a deficiency.
Recommendations
The RDA of magnesium is 80 mg for children ages 1 to 3, 130 mg for ages 4 to 8 and 240 mg for ages 9 to 13. Boys ages 14 to 18 require 410 mg, while girls of the same age require 360 mg. The RDA is 400 mg for men ages 19 to 30 and 420 mg for men ages 31 and older. The RDA is 310 mg for women ages 19 to 30 and 320 mg for women ages 31 and older. Pregnant women ages 19 to 30 require 350 mg of magnesium per day, while those ages 31 and older require 360 mg. The RDA is 310 mg for breastfeeding mothers ages 19 to 30 and 320 mg for those ages 31 and older.
Dietary Sources
Rich sources of magnesium are spinach, beet greens, okra, artichokes, peas, plantains and potatoes. Fruit selections include avocados, bananas, papayas, plums, pumpkins and pineapples. Snack on dried apricots, raisins, almonds, peanuts, pecans and cashews to increase your intake of magnesium. Seeds, beans, soy products, whole grains and fortified breakfast cereals also provide magnesium.
Supplements
If you have a magnesium deficiency, you may require magnesium supplements. Too much magnesium can cause diarrhea, decreased blood pressure, irregular heartbeat, fatigue and impaired kidney function. Over time, high levels of magnesium can lead to muscle weakness, difficulty breathing and cardiac arrest. The Institute of Medicine has established tolerable upper intake levels of 350 mg for people ages 9 and older, 110 mg for children ages 4 to 8 and 65 mg for ages 1 to 3.
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