Magnesium
In nutrition, Magnesium is the fourth most abundant mineral in the body and is essential to good health. It is needed for more than 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis. Magnesium in the body serves several important functions including the production and transport of energy, contraction and relaxation of muscles and production of protein.
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[edit] Food Sources
Green vegetables such as spinach provide magnesium because the center of the chlorophyll molecule contains magnesium. Nuts (especially almonds), seeds, and some whole grains are also good sources of magnesium.
[edit] Magnesium Deficiency
Signs of deficiency include poor growth in children, muscle weakness and irritability. With regard to skeletal muscle, one may experience twitches, cramps, muscle tension, muscle soreness, including back aches, neck pain, tension headaches and jaw joint dysfunction
Early signs of deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. As magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms, and coronary spasms can occur. Severe magnesium deficiency can result in low levels of calcium in the blood (hypocalcemia). Magnesium deficiency is also associated with low levels of potassium in the blood (hypokalemia).
[edit] Recommended Daily Dosage
- 1 - 3 years old: 80 mg/day
- 4 - 8 years old: 130 mg/day
- 9 - 13 years old: 240 mg/day
- 14 - 18 years old (male): 410 mg/day
- 14 - 18 years old (female): 360 mg/day
- Adult females: 310 - 320 mg/day
- Pregnancy: 350 - 400 mg/day
- Breastfeeding women: 310 - 360 mg/day
- Adult males: 400 - 420 mg/day
