Magnesium
Together with calcium, magnesium contributes to the structure of bones and teeth.
It also does the following:
- Plays a role in hundreds of processes necessary for energy metabolism
- Helps muscles and nerves function properly
- Helps control heart rate and regulate blood pressure
- Helps maintain blood sugar levels
- Ensures normal functioning of the immune system
Sources
Magnesium is found in many foods. Good sources include cocoa, brewer's yeast, whole grain products, legumes, nuts and seeds, and certain fruits and vegetables.
Approximate magnesium content
| Food | Portion | Content |
|---|---|---|
| Chocolate, 70% to 85% cocoa | 100 g | 225 mg |
| Brazil nuts | 60 mL | 135 mg |
| Flaxseed, ground | 60 mL | 120 mg |
| Almonds, dry roasted | 60 mL | 95 mg |
| Cashews, dry roasted | 60 mL | 80 mg |
| White beans, boiled | 175 mL | 75 mg |
| Spinach, boiled | 125 mL | 75 mg |
| Food | Portion | Content |
|---|---|---|
| Swiss chard, boiled | 125 mL | 70 mg |
| Peanuts, dry roasted | 60 mL | 60 mg |
| Soybeans, dry roasted | 60 mL | 60 mg |
| Oat bran cereal, cooked | 175 mL | 60 mg |
| Pollock, cooked | 75 g | 60 mg |
| Quinoa, cooked | 125 mL | 60 mg |
| Firm tofu, plain | 150 g | 55 mg |
Recommended Daily Allowance (RDA)
The RDA for magnesium is the daily magnesium intake required to meet the needs of most healthy individuals.
Magnesium Requirements
| Age | Men | Women |
|---|---|---|
| 1-3 years old | 80 mg | 80 mg |
| 4-8 years old | 130 mg | 130 mg |
| 9-13 years old | 240 mg | 240 mg |
| 14-18 years old | 410 mg | 360 mg |
| 19-30 years old | 400 mg | 310 mg |
| 31-50 years old | 420 mg | 320 mg |
| > 50 years old | 420 mg | 320 mg |
| Age | ||
|---|---|---|
| Pregnancy | ||
| ≤ 18 years old | 400 mg | |
| 19-30 years old | 350 mg | |
| 31-50 years old | 360 mg | |
| Breastfeeding | ||
| ≤ 18 years old | 360 mg | |
| 19-30 years old | 310 mg | |
| 31-50 years old | 320 mg |
Deficiency
Magnesium deficiency is rare. It can occur due to various health problems or following the use of certain medications. It is characterized by the following symptoms:
- Delayed growth in children
- Loss of appetite
- Tremors
- Weakness
- Muscle pain or spasms
- Confusion
- Heart rhythm problems
- Inflammatory disorders
Toxicity
Magnesium toxicity is rare, and there are no health risks associated with consuming too much magnesium from food. However, excessive non-dietary intake can cause adverse effects, such as the following:
- Gastrointestinal problems (e.g., diarrhea, nausea, abdominal cramps)
- Dehydration
- Neurological problems
- Heart problems
Supplements
It isn't necessary to take an individual magnesium supplement. A better option is to take a multivitamin containing minerals.
Supplements should be taken with food to reduce the risk of diarrhea. They should be used with caution if you have impaired renal function, as excess magnesium is eliminated by the kidneys.
Some antacids and laxatives, such as milk of magnesia, contain magnesium as an active ingredient.
Supplemental magnesium can interact with certain medications. Talk to your pharmacist if you are considering taking magnesium supplements, antacids, or laxatives containing magnesium.
Always watch your diet:
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The patient information leaflets are provided by Vigilance Santé Inc. This content is for information purposes only and does not in any manner whatsoever replace the opinion or advice of your health care professional. Always consult a health care professional before making a decision about your medication or treatment.