Magnesium plays a role in more than 300 chemical reactions, ranging from bone health to muscle contraction and nerve signaling. It is the fourth most abundant mineral in the human body, according to the Office of Dietary Supplements. To keep this magnesium concentration high, humans must consume proper amounts of magnesium each day.
Recommendations
Children between 1 and 3 need 80 mg of magnesium each day, while children between 4 and 8 should have 130 mg daily. Adolescents between 9 and 13 need 240 mg per day.
At the age of 14, magnesium needs begin to differ by gender. Teen boys between 14 and 18 need 410 mg of magnesium per day, while teen girls of the same age need 360 mg of magnesium. Between the ages of 19 and 30, a male’s needs drop to 400 mg per day, while a female’s needs drop to 310 mg daily. After the age of 30, needs increase to 420 mg daily for men and 320 mg daily for women.
Special Needs
When a woman is pregnant, magnesium needs increase significantly to allow enough magnesium for the developing fetus. Pregnant females between 14 and 18 need 400 mg of magnesium per day, while pregnant females between 19 and 30 need 350 mg of magnesium each day. After 30, pregnant women need 360 mg per day.
Breastfeeding women have the same magnesium needs as nonpregnant women.
Food Sources
Halibut is one of the richest sources of magnesium in the diet, containing 90 mg per 3 oz. serving. An ounce of roasted almonds falls just below halibut, at 80 mg. Cashews, soybeans and cooked spinach each contains 75 mg of magnesium per serving. Other sources of magnesium include shredded wheat cereal, instant oatmeal, baked potato, peanuts, peanut butter, yogurt, baked beans, brown rice, lentils, kidney beans, avocado, milk and bananas.
Considerations
Magnesium is also available as a supplement in the forms magnesium chloride, magnesium oxide, magnesium gluconate and magnesium citrate salts. While most people meet their magnesium needs from food alone, some people might require the use of a supplement.
Excess magnesium supplementation can lead to toxicity. Because of this, the Food and Nutrition Board developed a tolerable upper intake level, or UL, for magnesium that represents the highest amount you can safely consume each day. The UL for children between 1 and 3 is 65 mg per day, and children between 4 and 8 should limit consumption to less than 110 mg.
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