According to the Office of Dietary Supplements, magnesium is the “fourth most abundant mineral in the body.” Found mostly in bone, body tissue and organs, the mineral is responsible for maintaining normal functioning of the muscles, nerves and heart. It also helps support the immune system, strengthen bones, maintain blood sugar levels and regulate blood pressure. A magnesium deficiency can cause serious complications as well as some minor side effects – including irritability.
Recommended Intake
The Office of Dietary Supplements recommends specific magnesium daily intake amounts based on age and gender. After birth, infants need just 30 mg of magnesium until the age of 6 months. After this point, the intake increases to 75 mg until age 1. From age 1 to 3, kids need 80 mg of magnesium per day. The intake increases to 130 mg from age 4 to 8 and then to 240 mg from age 9 to 13. From age 14 to 18, males need 410 mg and females need 360 mg daily. From age 19 to 30, males need 400 mg and females need 310 mg per day. After the age of 30, males need 420 mg, while females need just 320 mg of magnesium per day. Pregnant women need 400 mg per day from age 14 to 18, 350 mg per day from age 19 to 30 and 360 mg per day after age 30.
Deficiency
Since the kidneys are able to limit the urinary excretion of magnesium when necessary, a deficiency is rare. However, certain medical conditions and medications cause excessive elimination or poor absorption of the mineral, often resulting in a deficiency. Early symptoms of magnesium deficiency include nausea, vomiting, loss of appetite, muscle weakness and overall fatigue. If the deficiency goes untreated, symptoms might progress to include muscle cramps, tingling, numbness, abnormal heart rate and seizures. Additionally, people with magnesium deficiency might experience changes in personality, which often include irritability.
Sources
Chlorphyll, the substance that gives vegetables their vivid green color, is a good source of magnesium, so green vegetables such as spinach, kale and broccoli are excellent sources of the mineral. Additional magnesium-rich foods include most nuts, seeds and legumes. Whole-grain products are also a good source of magnesium, as long as the germ and bran remain intact. Additional sources include oatmeal, potatoes, yogurt, avocado, bananas, milk and chocolate. Additional magnesium supplementation is also available through oral and intravenous routes. Talk to your doctor before taking magnesium or any other supplement.
Toxicity
According to the Linus Pauling Institute, it’s difficult to develop a magnesium toxicity simply through dietary sources. However, excessive supplementation could lead to a toxic level of magnesium in the body. Early symptoms of magnesium toxicity include diarrhea and low blood pressure. As the toxicity worsens, additional symptoms include confusion, fatigue, muscle weakness, loss of energy, difficulty breathing and heart disturbances. If left untreated, magnesium toxicity could ultimately lead to cardiac arrest and death.
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