Magnesium - Benefits, Deficiency Symptoms and Food Sources

What is Magnesium?

Magnesium is an important mineral which is needed by every cell of your body. About half of your body's magnesium stores are found inside cells of body tissues and organs, and half are combined with calcium and phosphorus in bone. Magnesium is produced from sea water, brines and magnesium bearing minerals.

Uses and Benefits of Magnesium

Magnesium is involved in more than 300 enzyme functions in the human body. The element and essential nutrients are required for the transmission of nerve impulses, temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth.It can help fight the fatigue that often accompanies the beginning phases of menopause and is often recommended by doctors to help boost energy levels.

Recommended Dosage of Magnesium

The daily consumption for magnesium is 150 to 250 mg for children under 10 years of age, and 300 to 400 mg for adults. RDA for magnesium is about 2 mg per pound body weight. The American diet typically provides 1.2 to 1.5 mg per pound of body weight. Many magnesium experts believe that an intake range of 2.7 to 4.5 mg per pound (about 400 - 700 mg a day) is optimal. Recent recommendation is 350 mg per day for adult males and 300 mg per day for adult females.

Deficiency Symptoms of Magnesium

A lack of this important nutrient may be a major factor in many common health problems in industrialized countries. Gastrointestinal problems, such as malabsorption disorders, can cause magnesium depletion by preventing the body from using the magnesium in food. Many symptoms involve changes in nerve and muscle function. These changes include muscle weakness, tremor, and spasm. In the heart muscle, magnesium deficiency can result in arrhythmia, irregular contraction. Seriously abnormal heart rhythms can also result from the lack of magnesium in the body. Low magnesium can mimic other illnesses and provide similar symptoms such as anxiety, asthma, blood clots, bowel problems, cystitis, depression, diabetes, and fatigue.

Rich Food Sources of Magnesium

Eating a healthy diet is important, because magnesium is found in many natural foods. Almonds, cashews, cocoa, mineral water; molasses, parsnips, soyabeans, and whole-grain bread are all good sources. Eating a variety of whole grains, legumes, and vegetables (especially dark-green, leafy vegetables) every day will help provide recommended intakes of magnesium and maintain normal storage levels of this mineral.