Magnesium in Diet
Magnesium is a major mineral that is involved in more than 300 enzyme
reactions in the body.
Information
There is a recommended daily allowance, or RDA, for magnesium. The RDA is different for different ages and genders. The RDAs are:
males (19 to 30 years) - 400 mg
males (31+ years) - 420 mg
females (19 to 30 years) - 310 mg
females (31+ years) - 320 mg
pregnant females (19 to 30 years) - 350 mg
pregnant females (31+ years) - 360 mg
breastfeeding females (19 to 30 years) - 310 mg
breastfeeding females (31+ years) - 320 mg
Most Americans do not have enough magnesium in their diet. Whole, natural foods are
rich in magnesium. Many people eat only processed and refined foods. Processing food
and water removes a lot of magnesium. Softened water replaces calcium and magnesium
with sodium.
Although clinical deficiency is rare, minor deficiency is more common. A
low level of magnesium in the diet can increase the chances for
coronary artery disease,
high blood pressure, and
kidney stones.
Low levels of magnesium may also contribute to
sleep disorders,
premenstrual syndrome, and menstrual cramps.
Clinical deficiencies of magnesium can be caused by extreme
vomiting or
diarrhea.
Malnutrition and
alcohol abuse may also cause clinical deficiency. Long-term use of diuretics, or water pills,
diabetes, and kidney
disorders may cause magnesium deficiency. A deficiency of magnesium affects all tissues, especially the heart, nerves and kidneys. Symptoms of deficiency may include:
nausea
muscle weakness
sleep disorders
fatigue
mental confusion
abnormal heartbeats, or arrhythmias
muscle cramps
loss of appetite
depression,
anxiety, and uptight disposition
constipation
High levels of magnesium taken from supplements, not from food and water, can cause
gastrointestinal problems such as
diarrhea.
Therefore the Tolerable Upper Intake Level, or UL, for supplementary magnesium is 350
mg. It is always smart to consult with a healthcare provider before beginning any
supplement intake.
Toxicity from magnesium is rare, because the kidneys are good at
removing excess magnesium. It can occur, however, in people with kidney disease. It can
also occur in elderly people with weak kidney function. These people may not be able to excrete magnesium properly. Symptoms include:
nausea
vomiting
low blood pressure
drowsiness
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