Magnesium is an important mineral for all of your organs, but particularly your muscles, heart and kidneys. Magnesium plays a role in making bones and teeth. It also assists in controlling levels of calcium, zinc, potassium, zinc and vitamin D. Too little magnesium or even too much can lead to cramps.
Role in Muscles
Magnesium is the necessary in the mechanism that allows potassium and calicum into a muscle. Magnesium is the key that opens the door to muscle cells, says Robert McLean, M.D, clinical assistant professor of medicine at Yale University School of Medicine. Without enough magnesium, calcium and potassium, muscles get irritable, says Dr. McLean. Maintaining the right balance of these three minerals reduces your chances of cramping.
Magnesium Deficiency
Most Americans do not get enough magnesium in their diets, according to the University of Maryland Medical Center. Muscle cramps and contractions can be a sign of an ongoing magnesium deficiency. Before you experiences these symptoms, you may first develop nausea, fatigue, loss of appetite and weakness. As time goes on, cramps, tingling, numbness and even seizures can occur. A magnesium deficiency can also cause personality and behavioral changes due to excessive electrical activity in the brain. It increases your risk of coronary spasms as well. Low levels of calcium and potassium occur with severe magnesium deficiencies.
Food Sources
You can increase your magnesium levels by eating more magnesium-rich foods or taking supplements. Whole-grain products, green leafy vegetables and nuts are good sources of magnesium. Legumes, seeds and hard water also have high amounts of magnesium.
Magnesium Supplements
Magnesium supplements are readily available without a prescription. According to the Mayo Clinic's website, teenage and adult women may take 280 to 300 mg daily of magnesium supplements. Males may take 270 to 400 mg. Women who are pregnant or breast feeding should take 320 mg and between 340 and 355 mg per day, respectively. Children need lower dosages. Children between 0- and 3-years-old need only 40 to 80 mg daily. Children from 4- to 6-years-old may take 120 mg daily. Children from 7 to 10 years of age may take 170 mg daily.
Warnings
Magnesium from foods is not risky for your health, but too many supplements may cause adverse reactions. Abdominal cramping and diarrhea are possible side effects from supplements, according to the Office of Dietary Supplements of the National Institutes of Health. High levels of magnesium may cause toxicity, which can cause appetite loss, difficulty breathing, abnormal heart rate, nausea, appetite loss, weakness, personality changes and very low blood pressure.
References
- Office of Dietary Supplements: Dietary Supplement Fact Sheet: Magnesium
- MotherNature.com: Stopping the Squeeze
- IrishTimes.com; Does it Work? Can Magnesium Ease Muscle Cramps; Dónal OMathúna, Ph.D., M.A.
- American Academy of Orthopaedic Surgeons: Muscle Cramp
- University of Maryland Medical Center: Magnesium
- MayoClinic.com: Magnesium Supplement (Oral Route, Parenteral Route)
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