Magnesium is an essential mineral for human health, playing a role in over 300 biochemical reactions in the body. It is involved in energy production, regulation of calcium metabolism, and maintenance of normal nerve and muscle function. Magnesium is also required for proper bone and tooth formation. Despite its importance, magnesium deficiency is common in developed countries, due largely to soil depletion and poor dietary intake. Symptoms of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, weakness, and cramps. More serious manifestations include irregular heartbeat and seizures. Severe magnesium deficiency can be fatal.
The recommended daily allowance (RDA) for magnesium is 420 mg for adults (19-30 years old), 320 mg for adults over 30 years old, 310-360 mg for pregnant women depending on age group; 340-355 mg for breastfeeding women; 400-420 mg per day for males 14 years and older; 360 mg per day females 14 years or older; 500-520mg/day during adolescence (14-18 years); 420mg/day during childhood (9-13 years). The United States Recommended Dietary Allowance (US RDA) recommends that healthy adult men consume 400 milligrams of magnesium each day and that healthy adult women consume 310 milligrams each day. However, the National Institutes of Health Office of Dietary Supplements report that most American adults only consume between 225 to 325 milligrams per day which falls below the adequate intake levels set by the Institute of Medicine’s Food Nutrition Board.
Magnesium can be found naturally in many foods including leafy green vegetables such as spinach as well as legumes such as beans and peas. Other good sources include nuts such as almonds and cashews, seeds such as pumpkin seeds, fish such as halibut and tuna , whole grains such as brown riceand quinoa , avocados Some fruits contain magnesium including bananas , oranges , papayas raspberries . Dairy products such as milk yogurt cheese also contain small amounts of this mineral . In addition water with a high mineral content contains magnesium For example water from the Great Salt Lake in Utah contains about 1 gram of magnesium per liter while seawater has about 0..5 grams per liter .
Most people get enough magnesium from their diet however some groups are at risk for deficiency including those with gastrointestinal disorders like Crohn’s disease or celiac disease who may have trouble absorbing nutrients from food; people with diabetes who may have higher urinary losses of this mineral ; elderly whose diets may not provide enough nutrient dense foods ; alcoholics ; those taking medications that interfere with magnesium absorption or increase losses through urine like certain diuretics antibiotics or corticosteroids . Intravenous feeding solutions used in hospitals do not contain significant amounts of magnesium so patients receiving them long term are also at risk . Low birth weight infants born to mothers with deficiencies are particularly vulnerable since they have limited stores themselves .
It has been estimated that up to 80% percentof Americans do not meet even the Estimated Average Requirementfor this important mineral which means widespread suboptimal intakes could be having negative consequences on health…
A lack of sufficient dietary intake often leads to symptoms including: loss of appetite; nausea & vomiting; fatigue & weakness; muscle cramps.” These more severe manifestations can lead to irregular heartbeat & seizures – both potentially fatal conditions.” Therefore it’s critical that everyone – but especially those at risk – understand how to get enough magnesium through diet & supplementation when necessary.”