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Magnesium is a mineral that is present in relatively large amounts in the body. Researchers estimate that the average person’s body contains about 25 grams of magnesium, and about half of that is in the bones. Magnesium is important in more than 300 chemical reactions that keep the body working properly. People get magnesium from their diet, but sometimes magnesium supplements are needed if magnesium levels are too low. Dietary intake of magnesium may be low, particularly among women.
An easy way to remember foods that are good magnesium sources is to think fiber. Foods that are high in fiber are generally high in magnesium. Dietary sources of magnesium include legumes, whole grains, vegetables (especially broccoli, squash, and green leafy vegetables), seeds, and nuts (especially almonds). Other sources include dairy products, meats, chocolate, and coffee. Water with a high mineral content, or “hard” water, is also a source of magnesium.
Because of the complex relationship between calcium and magnesium, healthy diets almost always need to contain foods rich in both minerals. Magnesium also has an important relationship with potassium, and helps regulate the movement of potassium in and out of our cells. Finally, because magnesium can be attached to certain building blocks of protein (called amino acids), increased intake of protein can sometimes help improve the body's magnesium status.
The average US adult gets only 67% of the required Magnesium he or she needs from food and drinking water. Required amounts as listed below: for adult Males:400-420mg Women:300-320mg. This average intake level leaves U.S. adults about 132-155 milligrams short in the magnesium department. A likely reason for this deficient magnesium intake is the tendency of American diets to focus predominantly on heavily processed convenience foods at the expense of the green leafy vegetables, nuts and seeds, and legumes that are among our best food sources of the mineral. Increasingly, researchers are becoming aware of a link between poor magnesium nutrition and risks of several important chronic conditions.
Magnesium deficiency is not uncommon in the US. It’s more common among African Americans than Caucasins and it effect the elderly at a much higher rate because as we age our deficiengy rate increases. Signs of defiency could be lost of bone density, blood sugar control, chronic fatigue, muscle cramping, moodyness(depression) and iiritability, among others
Recommended Dietary Allowances (RDAs)* for magnesium for children and adults
| Age | Males (mg/day) | Females (mg/day) |
|---|---|---|
| 0-6 months | 30** | 30** |
| 7-12 months | 75** | 75** |
| 1-3 years | 80 | 80 |
| 4-8 years | 130 | 130 |
| 9-13 years | 240 | 240 |
| 14-18 years | 410 | 360 |
| 19-30 years | 400 | 310 |
| 31-50 years | 420 | 320 |
| 51-70 years | 420 | 320 |
| >70 years | 420 | 320 |
| 14-18 years, pregnant | 400 | |
| 14-18 years, lactating | 360 | |
| 19-30 years, pregnant | 350 | |
| 19-30 years, lactating | 310 | |
| 31-50 years, pregnant | 360 | |
| 31-50 years, lactating | 320 |
Magnesium is wildly safe for most people when taken either mouth or with prescription-only, injectables. In some people, magnesium might cause stomach upset, nausea, vomiting, diarrhea, and other side effects.
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