Magnesium in diet

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Magnesium in diet DefinitionMagnesium is an essential mineral for human nutrition. Food SourcesMost dietary magnesium comes from vegetables, particularly dark-green, leafy vegetables. Other foods that are good sources of magnesium are soy products, such as soy flour and tofu; legumes and seeds; nuts (such as almonds and cashews); whole grains (such as brown rice and millet); and fruits or vegetables (such as bananas, dried apricots, and avocados). FunctionsMagnesium has several important metabolic functions. It plays a role in the production and transport of energy. It is also important for the contraction and relaxation of muscles. Magnesium is involved in the synthesis of protein and it assists in the functioning of certain enzymes in the body. RecommendationsThese are the recommended daily requirements of magnesium: Children 1-3 years old: 80 milligrams 4-8 years old: 130 milligrams 9-13 years old: 240 milligrams 14-18 years old (boys): 410 milligrams 14-18 years old (girls): 360 milligrams Adult females: 310 milligrams Pregnancy: 360-400 milligrams Breast feeding women: 320-360 milligrams Adult males: 400 milligrams Side EffectsToxic symptoms from increased magnesium intake are not common because the body eliminates excess amounts. Magnesium excess almost always occurs only when magnesium is supplemented as a medication. Magnesium deficiency is rare. The symptoms include muscle weakness, fatigue, hyperexcitability, and sleepiness. Deficiency of magnesium can occur in alcoholics or people whose magnesium absorption is decreased due to surgery, burns, or problems with malabsorption (inadequate absorption of nutrients from the intestinal tract). Certain medications or low blood levels of calcium may be associated with magnesium deficiency. Deficiency symptoms have three categories: Early symptoms include irritability, anorexia, fatigue, insomnia, and muscle twitching. Other symptoms include poor memory, apathy, confusion, and reduced ability to learn. Moderate deficiency symptoms consist of rapid heartbeat and other cardiovascular changes. Severe deficiency symptoms could lead to tingling, numbness, and a sustained contraction of the muscles, along with hallucinations and delirium. -------------------------------------------------------------------------------- Last Reviewed: 6/5/2002 by Donna R. , M.D., M.P.H., Department of Medicine, Massachusetts General Hospital, Boston, MA.