Tell me about...
Magnesium
What is
magnesium?
An essential trace element, magnesium is found in every cell
in the body. It is silver-white in color and metallic in nature.
Why do
we need it?
Magnesium is responsible for a variety of bodily functions.
It is needed for bone, protein and fatty acid formation; the
creation of new cells; the activation of B vitamins; relaxing
muscles; clotting blood; proper function of the immune system;
and the formation of ATP. Insulin secretion and function also
require magnesium.
Because magnesium has so many different actions in the body,
the exact reasons for some of its effects remain unknown.
Preliminary research, however, has shown it to improve vision
in people with glaucoma, lower blood pressure, reduce hyperactivity
in children, and reduce symptoms in people suffering from
chronic fatigue syndrome.
How much
magnesium should I take?
According to the National Academy of Sciences, the recommended
daily allowance (RDA) of magnesium is as follows:
- Adult men: 400 milligrams/day
- Adult women: 310 milligrams/day
- Children aged 7-10: 130 milligrams/day
- Infants: 75 milligrams/day
- Pregnant/lactating women: between 310-350 milligrams/day
In addition, it is recommended that people with kidney disease
should not take magnesium supplements without first consulting
a doctor.
What are
some good sources of magnesium?
Chocolate is an excellent source of magnesium. Moderate amounts
can be found in legumes, nuts, whole grain foods, soy flour,
tofu, green vegetables, brown rice, raisins and seafood.
What can
happen if I don't get enough magnesium?
While magnesium deficiency is rare, diabetics, people who
routinely take laxatives or diuretics, and alcoholics are
at greater risk for becoming deficient. Symptoms of magnesium
deficiency include fatigue, insomnia, abnormal heart rhythms,
muscle weakness and spasm, depression, listlessness and loss
of appetite.
What can
happen if I take too much?
Toxicity from increased magnesium intake is rare, because
the body usually eliminates excess amounts. The most common
symptom of magnesium of toxicity is diarrhea, a condition
which may occur with amounts as low as 500 milligrams per
day. Excess intake of magnesium may also result in decreased
calcium absorption.
Other Resources :
The
More You Know About Minerals
The
More You Know About Nutrition
References
• Recommended
Dietary Allowances, 10th ed. Washington, D.C.: National
Academy Press, 1989.
• Murray M. Encyclopedia of Nutritional Supplements.
Rocklin, CA: Prima Publishing, 1996.
• Gaspar AZ, Gasser P, Flammer J. The influence of magnesium
on visual field and peripheral vasospasm in glaucoma. Ophthalmologica
1995;209:1113.
• Kawano Y, Matsuoka H, Takishita S, Omae T. Effects
of magnesium supplementation in hypertensive patients. Hypertension
1998;32:26065.
• Starobrat-Hermelin B, Kozielec T. The effects of magnesium
physiological supplementation on hyperactivity in children
with attention deficit hyperactivity disorder (ADHD): Positive
response to magnesium oral loading test. Magnesium
Res 1997;10:14956.
• Cox IM, Campbell MJ, Dowson
D. Red blood cell magnesium and chronic fatigue syndrome.
Lancet 1991;337:75760.
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