Magnesium
Magnesium Oxide , Magnesium Citrate , Magnesium Chloride
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NUTRIENT FACTS
Nutrient Type
YES
ATC Code
No
Deficiency Diseases
YES
Dietary Sources
YES
Summary
Magnesium is essential for muscle and nerve function, which means it helps muscles contract and nerves send signals. It also supports energy production and bone health, regulates blood sugar levels, and boosts the immune system, which defends against infections.
You can get magnesium from nuts, seeds, whole grains, and leafy greens like spinach. Some fish, like salmon, and fortified foods, such as certain cereals, also provide magnesium. Eating a balanced diet ensures adequate intake.
A lack of magnesium can cause muscle cramps, fatigue, and irregular heartbeats. Severe deficiency may lead to osteoporosis, which weakens bones, and high blood pressure. Groups at risk include older adults and those with certain health conditions.
Adults should not exceed 350 mg per day from supplements. The daily requirement varies: men need 400-420 mg, women need 310-320 mg, and pregnant women need 350-360 mg. Always consult a healthcare provider before taking supplements.
Magnesium supplements can interact with medications, affecting their effectiveness or increasing side effects. Excessive intake can cause diarrhea and stomach cramps. People with kidney problems are at higher risk. Consult a healthcare provider before starting supplements.
Frequently Asked Questions
What does Magnesium do?
Magnesium is a mineral essential for many body functions. It plays a key role in muscle and nerve function, helping muscles contract and nerves send signals. Magnesium is also important for energy production and bone health. It helps regulate blood sugar levels and supports a healthy immune system, which defends the body against infections. Adequate magnesium levels are crucial for overall health and well-being.
How can I get Magnesium from my diet?
Magnesium is found in various foods. Plant-based sources include nuts, seeds, whole grains, and leafy green vegetables like spinach. Animal-based sources are less common but include fish like salmon. Fortified foods, such as some breakfast cereals, also provide magnesium. Factors like high-fat diets and certain medications can affect magnesium absorption. Cooking methods, like boiling, can reduce magnesium content in foods. It's important to eat a balanced diet to ensure adequate magnesium intake.
How does Magnesium affect my health?
Magnesium deficiency can lead to several health issues. It may cause muscle cramps, fatigue, and irregular heartbeats. Severe deficiency can result in more serious conditions like osteoporosis, which is a disease that weakens bones, and high blood pressure. Groups at risk include older adults, people with gastrointestinal diseases, and those with type 2 diabetes. Pregnant women and individuals with poor dietary intake are also at risk. It's important to maintain adequate magnesium levels for overall health.
Who can have low levels of Magnesium?
Certain groups are more at risk for magnesium deficiency. Older adults often have reduced dietary intake and absorption. People with gastrointestinal diseases, like Crohn's disease, may not absorb magnesium well. Those with type 2 diabetes can lose more magnesium through urine. Alcoholics and individuals with poor diets are also at risk. Pregnant women need more magnesium, making them susceptible to deficiency. It's important for these groups to monitor their magnesium intake to maintain health.
What diseases can Magnesium treat?
Magnesium is used as a complementary treatment for several conditions. It can help manage migraines by relaxing blood vessels and reducing inflammation. Magnesium is also used for muscle cramps, especially in pregnant women. It may aid in controlling blood pressure and improving insulin sensitivity in people with type 2 diabetes. The evidence supporting these uses varies, with some studies showing benefits and others being inconclusive. Always consult a healthcare provider before using magnesium for these conditions.
How do I know if I have low levels of Magnesium?
To diagnose magnesium deficiency, a blood test measuring serum magnesium levels is used. Normal levels range from 1.7 to 2.2 mg/dL. Symptoms of deficiency include muscle cramps, fatigue, and irregular heartbeats. If levels are low, further tests may be done to find the cause, such as checking kidney function or gastrointestinal health. It's important to consult a healthcare provider if you suspect a deficiency.
How much supplement of Magnesium should I take?
The daily magnesium requirement varies by age and gender. Adult men typically need 400-420 mg per day, while adult women require 310-320 mg. Pregnant women need more, about 350-360 mg daily. The upper limit for magnesium from supplements is 350 mg per day for adults. It's important to get enough magnesium from food sources like nuts, seeds, and leafy greens. Always consult a healthcare provider before taking supplements, especially if you have health conditions.
Will supplements of Magnesium interfere with my prescription medicines?
Yes, magnesium supplements can interact with certain prescription medications. These interactions can affect how well the medications work or increase side effects. For example, magnesium can reduce the absorption of some antibiotics, like tetracyclines and quinolones, making them less effective. It can also interfere with bisphosphonates, which are used to treat osteoporosis, and certain heart medications, like digoxin. To avoid these interactions, it's often recommended to take magnesium supplements at least two hours before or after these medications. Always consult with a healthcare provider before starting any new supplement, especially if you are on prescription medications.
Is taking too much of Magnesium harmful?
Excessive magnesium supplementation can be harmful. The upper intake level for adults is 350 mg per day from supplements. Short-term effects of too much magnesium include diarrhea, nausea, and stomach cramps. Long-term overuse can lead to more serious issues like irregular heartbeat and low blood pressure. People with kidney problems are particularly at risk because their bodies can't remove excess magnesium effectively. It's important to avoid unnecessary supplementation and consult a healthcare provider before taking high doses.
What is the best supplement for Magnesium?
Magnesium comes in different forms, each with unique properties. Magnesium citrate is highly bioavailable, meaning it's easily absorbed by the body, and is often used to treat deficiencies. Magnesium oxide contains more elemental magnesium but is less bioavailable, making it a cost-effective option for heartburn relief. Magnesium glycinate is well-absorbed and gentle on the stomach, making it suitable for those with digestive issues. Choosing the right form depends on your health needs, budget, and tolerance.
Content of Selected Foods
| Food | Milligrams (mg) per serving | Percent DV* |
|---|---|---|
| Pumpkin seeds, roasted, 1 ounce | 156 | 37 |
| Chia seeds, 1 ounce | 111 | 26 |
| Almonds, dry roasted, 1 ounce | 80 | 19 |
| Spinach, boiled, ½ cup | 78 | 19 |
| Cashews, dry roasted, 1 ounce | 74 | 18 |
| Peanuts, oil roasted, ¼ cup | 63 | 15 |
| Cereal, shredded wheat, 2 large biscuits | 61 | 15 |
| Soymilk, plain or vanilla, 1 cup | 61 | 15 |
| Black beans, cooked, ½ cup | 60 | 14 |
| Edamame, shelled, cooked, ½ cup | 50 | 12 |
| Peanut butter, smooth, 2 tablespoons | 49 | 12 |
| Potato, baked with skin, 3.5 ounces | 43 | 10 |
| Rice, brown, cooked, ½ cup | 42 | 10 |
| Yogurt, plain, low fat, 8 ounces | 42 | 10 |
| Breakfast cereals, fortified with 10% of the DV for magnesium, 1 serving | 42 | 10 |
| Oatmeal, instant, 1 packet | 36 | 9 |
| Kidney beans, canned, ½ cup | 35 | 8 |
| Banana, 1 medium | 32 | 8 |
| Salmon, Atlantic, farmed, cooked, 3 ounces | 26 | 6 |
| Milk, 1 cup | 24-27 | 6 |
| Halibut, cooked, 3 ounces | 24 | 6 |
| Raisins, ½ cup | 23 | 5 |
| Bread, whole wheat, 1 slice | 23 | 5 |
| Avocado, cubed, ½ cup | 22 | 5 |
| Chicken breast, roasted, 3 ounces | 22 | 5 |
| Beef, ground, 90% lean, pan broiled, 3 ounces | 20 | 5 |
| Broccoli, chopped and cooked, ½ cup | 12 | 3 |
| Rice, white, cooked, ½ cup | 10 | 2 |
| Apple, 1 medium | 9 | 2 |
| Carrot, raw, 1 medium | 7 | 2 |
- * DV means Daily Value. It’s a number set by the U.S. Food and Drug Administration (FDA) to show how much of a nutrient you should get each day. For example, the Daily Value for calcium is 1,300 mg for adults and kids aged 4 and older. Food labels must show how much calcium they contain. If a food gives you 20% or more of your daily calcium need, it’s considered a high source. Even if a food gives less, it can still be part of a healthy diet.
Required (or Advised) Daily Intake
| Age | Male | Female | Pregnant | Lactating |
|---|---|---|---|---|
| 0–6 months | 30 | 30 | - | - |
| 7–12 months | 75 | 75 | - | - |
| 1–3 years | 80 | 80 | - | - |
| 4–8 years | 130 | 130 | - | - |
| 9–13 years | 240 | 240 | - | - |
| 14+ years | 410 | 360 | 400 | 360 |
