Magnesium helps maintain muscle health, nerve function, heart rhythm, bone strength and immune response. The mineral also plays a key role in regulating blood pressure, blood sugar, energy metabolism and protein synthesis. Another important function of magnesium is to activate enzymes and control the absorption of other minerals and vitamins. Many foods are rich in magnesium, but commercial supplements are available. The amount of magnesium necessary through supplementation varies from person to person based on diet and other health considerations.
Potential Benefits of Magnesium
Magnesium has potential in the treatment of a number of health conditions. According to the University of Maryland Medical Center, magnesium may be useful for asthma, diabetes, fibromyalgia, noise-related hearing loss, arrhythmia, high blood pressure, migraines, osteoporosis, preeclampsia, premenstrual syndrome and restless leg syndrome. These potential benefits are often based on preliminary studies, and more research is needed.
Recommended Daily Intake
The recommended daily intake of magnesium, including that received from diet, is 270 to 400 mg for adult men and between 280 and 300 mg for adult women. Pregnant women should get 320 mg daily; breastfeeding women can take slightly more, around 340 mg daily. Magnesium is absorbed better when taken with vitamin B-6.
Dietary Sources
Green leafy vegetables, such as spinach, are a good source of magnesium and provide around 20 percent of the recommended daily intake. Other good dietary sources include halibut, almonds, cashews and soybeans.
Warnings and Interactions
Magnesium supplements have the potential to interact negatively with many conditions and medications and should only be taken under the direction of a doctor. Magnesium may reduce the absorption of certain antibiotics. The negative side effects of calcium channel blockers may be worse when the medications are combined with magnesium. Medications for diabetes, digoxin, diuretics, hormone replacement therapy, levothyroxine, penicillamine, tiludronate and alendronate should not be taken with magnesium supplements.
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