Magnesium plays many important roles in your body and is vital for good health. It is required for nerve and muscle function, strong bones and energy production. It also regulates normal blood sugar levels and blood pressure. The amount of magnesium you need varies, depending on your age and gender. To prevent developing a deficiency, the Institute of Medicine's Food and Nutrition Board has established recommended dietary allowances for magnesium.
Recommended Daily Requirement
The RDA of magnesium is 30 milligrams for newborns up to ages 6 months and 75 milligrams for ages 7 to 12 months. The RDA is 80 milligrams for children ages 1 to 3, 130 milligrams for ages 4 to 8 and 240 milligrams for ages 9 to 13. Boys ages 14 to 18 require 410 milligrams, while girls of he same age require 310 milligrams. Men ages 19 to 30 require 400 milligrams, while women of the same age require 310 milligrams of magnesium daily. The RDA is 420 milligrams for men ages 31 and older and 320 milligrams for women of the same age. Nursing women require 310 to 360 milligrams, while pregnant women require 350 to 400 milligrams.
Deficiency
Low calcium levels in the blood, burns, gastrointestinal disorders and surgery may lead to magnesium deficiency because the body cannot absorb magnesium efficiently. People who abuse alcohol may also develop a deficiency in magnesium. People with diabetes mellitus and those taking certain diuretics over long periods may develop a deficiency because of the increased urinary loss of magnesium. Magnesium deficiency can lead to sleepiness, muscle weakness, fatigue, poor memory, irritability, rapid heartbeat and hallucinations.
Dietary Sources
Spinach, collards and other green leafy vegetables provide rich sources of magnesium. Other vegetables include okra, artichokes, peas, plantains, potatoes, sweet potatoes and sweet corn. Many nuts, seeds and beans also provide magnesium. This mineral occurs in pollock, salmon, crab and scallop. Many foods are fortified with magnesium, such as white rice, breakfast cereals, malted drinks and noodles. Check product labels for further information.
Tolerable Upper Intake Level
Taking too much supplemental magnesium can lead to diarrhea, lethargy, confusion, kidney damage and cardiac arrest. To prevent this, the Institute of Medicine has established tolerable upper intake levels, or UL, for magnesium. The UL is 65 milligrams for children ages 1 to 3, 110 milligrams for ages 4 to 8 and 300 milligrams for people ages 9 and older.
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