Magnesium
DEFINITION
Magnesium is an essential mineral in the body that is vital
for many metabolic processes.
for many metabolic processes.
DESCRIPTION
Magnesium is an important part of many enzymes in the body.
Enzymes are special substances that speed up chemical reactions in
the body. Magnesium is important for the health of the immune
system, making DNA (the genetic material of the body) and the
passage of nerve impulses in the body
(neurotransmission).
Enzymes are special substances that speed up chemical reactions in
the body. Magnesium is important for the health of the immune
system, making DNA (the genetic material of the body) and the
passage of nerve impulses in the body
(neurotransmission).
Magnesium is important for maintaining a regular heart beat and is
sometimes given in supplement form to people with tachycardia (a
rapid heart beat).
sometimes given in supplement form to people with tachycardia (a
rapid heart beat).
It is also used in the medical management of premature labour and
seizures that occur due to eclampsia during pregnancy.
seizures that occur due to eclampsia during pregnancy.
Magnesium supplements may be used in the management of
osteoporosis, as it promotes the deposition of calcium in the
bones.
osteoporosis, as it promotes the deposition of calcium in the
bones.
Magnesium deficiencies may be involved it some diseases, including
asthma, chronic lung disease and type II diabetes. Alcoholics are
at risk of developing Magnesium deficiencies. This is because
alcohol increases the amount of Magnesium that is excreted from the
body. Magnesium is the active ingredient in many laxative
preparations and antacid medications.
asthma, chronic lung disease and type II diabetes. Alcoholics are
at risk of developing Magnesium deficiencies. This is because
alcohol increases the amount of Magnesium that is excreted from the
body. Magnesium is the active ingredient in many laxative
preparations and antacid medications.
Magnesium toxicity is rare but is a serious medical condition as it
can result in heart problems and respiratory failure.
can result in heart problems and respiratory failure.
DEFICIENCY
Magnesium deficiency causes a wide range of health problems,
including hypertension (high blood pressure), arrhythmias
(irregular heart rhythms), personality changes and muscle wasting
and weakness.
including hypertension (high blood pressure), arrhythmias
(irregular heart rhythms), personality changes and muscle wasting
and weakness.
SOURCES
Magnesium content of selected foods, in milligrams per 3.5 oz
/ 100 grams:
/ 100 grams:
- Kelp 760
- Wheat bran 490
- Wheat germ 336
- Almonds 270
- Cashews 267
- Molasses, blackstrap 258
- Brewer’s yeast 231
- Buckwheat 229
- Brazil nuts 225
- Peanuts 175
- Millet 162
- Wheat grain 160
- Pecans 142
- English walnuts 131
- Rye 115
- Tofu 111
- Soybeans, cooked 88
- Brown rice 88
- Figs, dried 71
- Apricots, dried 62
- Dates 58
- Shrimp 51
- Cheddar cheese 45
- Sunflower seeds 38
- Common beans, cooked 37
- Garlic 36
- Raisins / sultanas 35
- Green peas, fresh 35
- Potato with skin 34
- Crab 34
- Banana 33
- Sweet potato 31
- Blackberry 30
- Broccoli 24
- Carrot 23
- Celery 22
- Beef 21
- Asparagus 20
- Chicken 19
- Tomato 14
- Milk 13
DOSAGE
The recommended dietary intake (RDI) for Magnesium in adults
is 320 mg per day for men and 270 mg per day for women. Pregnant
women require an extra 30 mg per day and those who are
breastfeeding require an additional 70 mg per day.
is 320 mg per day for men and 270 mg per day for women. Pregnant
women require an extra 30 mg per day and those who are
breastfeeding require an additional 70 mg per day.