The Importance of Magnesium
- Isabella Boston
- Nov 21, 2023
- 4 min read
Updated: Jun 18
Magnesium is an important nutrient used by the body to stay healthy: it regulates our blood pressure, helps to keep our bones strong, and also helps to keep the heart rhythm steady. More than half of the body's magnesium is stored in the bones; the remaining is stored in various tissues throughout the body.
The amount of magnesium you need varies by age; the average daily recommended amounts are listed below in milligrams (mg):
Recommended Daily Allowances for Magnesium (RDAs)
Men (19+ years): 400 to 420 mg/day
Women (19+ years): 310 to 320 mg/day
Pregnant Women (19+ years): 350 to 360 mg/day
Breastfeeding Women: 310 to 320 mg/day (varies by age)
What foods provide magnesium?
Magnesium is found in plant foods like dark green leafy vegetables, legumes, nuts, seeds, whole grains, fortified cereals, and other fortified foods; It is also in poultry, beef, and fish.
Can I take a magnesium supplement?
Yes, magnesium is available as a dietary supplement: magnesium aspartate, magnesium citrate, magnesium lactate, and magnesium chloride are the more easily absorbed forms.
You can also purchase some laxatives that include magnesium to treat heartburn and indigestion. However, it is best to consume magnesium in its natural form by eating wholesome foods.
Am I getting the right amount of magnesium?
In a recent study, 50% of Americans do not get the recommended daily amounts of magnesium. Teenage girls and boys, along with men older than 70, are most likely to have low intakes of magnesium. However, when you combine magnesium-enriched foods with dietary supplements, the total intake of magnesium is generally above the recommended amounts.
What happens if I do not get enough magnesium?
Chronic low magnesium intake can lead to magnesium deficiency. The symptoms can include:
Loss of appetite
Trouble sleeping
Nausea
Vomiting
Fatigue and weakness
Headaches
Nighttime leg cramps
Osteoporosis
Hypertension
Coronary heart disease
Diabetes
Magnesium deficiency in extreme cases can cause muscle cramps, numbness, tingling, seizures, personality changes, and an abnormal heart rhythm.
Who is at higher risk for magnesium deficiency?
People with gastrointestinal and Crohn’s disease.
People diagnosed with celiac disease.
People with type 2 diabetes.
People with long-term alcoholism.
Older people.
Health Benefits of Magnesium
Some studies indicate that people who have more magnesium in their diets have a lower risk of some types of heart disease and stroke. However, it is important to note that in many of these studies, it was unclear as to how much of the health benefits were due to magnesium as opposed to other nutrients. Some other health benefits include:
A lower risk of Type 2 diabetes.
Improved bone density (lower risk of osteoporosis.
Lower risk of migraine headaches.
Improved muscle and nerve function.
Can too much magnesium be harmful?
In healthy people, the kidneys will get rid of any excess amounts of magnesium, so you do not need to limit your intake. However, magnesium found in dietary supplements and medications should not exceed the upper limit amount unless recommended by a healthcare provider.
The specific daily upper limits for magnesium established by the National Institute of Health are outlined below:
Adults (19+ years): 350 mg
Teens (9-18 years): 350 mg
Children (4-8 years): 110 mg
Children (1-3 years): 65 mg
It should be noted that these upper limits apply only to supplemental magnesium and medications (laxatives or antacids), and not to magnesium found in whole foods like legumes, nuts, and leafy greens.
Common problems from taking too much magnesium:
Diarrhea
Nausea
Abdominal pain and cramping
In extreme cases, irregular heartbeat and cardiac arrest can occur.
In closing, magnesium is a mineral that is vital to our heart and body function. It is important to eat the proper daily recommended amounts to have optimum health.
Sources
1. Magnesium fact sheet for consumers - Office of Dietary Supplements (ODS). (n.d.). https://ods.od.nih.gov/pdf/factsheets/Magnesium-Consumer.pdf.
2. WebMD. (n.d.-b). Magnesium supplements: Benefits, deficiency, dosage, effects, and more. WebMD. https://www.webmd.com/diet/supplement-guide-magnesium
3. Magnesium. The Nutrition Source. (2023, March 7). https://www.hsph.harvard.edu/nutritionsource/magnesium/
4. Rosique-Esteban, N., Guasch-Ferré, M., Hernández-Alonso, P., & Salas-Salvadó, J. (2018, February 1). Dietary magnesium and cardiovascular disease: A review with emphasis in epidemiological studies. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852744/#:~:text=We%20concluded%20that%20high%20Mg,disease%20and%20coronary%20heart%20disease.
Author’s Bio
Isabella Boston is a wordsmith and the creator of Bella’s Attic Studio: A multi-media writing platform and storytelling blog specializing in copywriting, marketing, and content writing.
She is well-versed in medical terminology and scientific research with a focus on the areas of neuroscience, immunology, and functional health. She is also a diarist, creative nonfiction writer, and self-published author.
Aside from being a writer, Isabella is a book lover, a language enthusiast, and, most importantly, a woman of God in Christ Jesus.
"Together we can share your stories, promote your cause, and connect you to your target audience one word at a time."
