Magnesium

DEFINITION

Magnesium is an essential mineral in the body that is vital for many metabolic processes.

DESCRIPTION

Magnesium is an important part of many enzymes in the body. Enzymes are special substances that speed up chemical reactions in the body. Magnesium is important for the health of the immune system, making DNA (the genetic material of the body) and the passage of nerve impulses in the body (neurotransmission).

Magnesium is important for maintaining a regular heart beat and is sometimes given in supplement form to people with tachycardia (a rapid heartbeat).

It is also used in the medical management of premature labour and seizures that occur due to
eclampsia during pregnancy.

Magnesium supplements may be used in the management of osteoporosis, as it promotes the deposition of calcium in the bones.

Magnesium deficiencies may be involved it some diseases, including asthma, chronic lung disease and type II diabetes. Alcoholics are at risk of developing Magnesium deficiencies. This is because alcohol increases the amount of Magnesium that is excreted from the body.

Magnesium is the active ingredient in many laxative preparations and antacid medications.

Magnesium toxicity is rare but is a serious medical condition as it can result in heart problems and respiratory failure.

DEFICIENCY

Magnesium deficiency causes a wide range of health problems, including hypertension (high blood pressure), arrhythmias (irregular heart rhythms), personality changes and muscle wasting and weakness.

SOURCES

Magnesium co ntent o f selected fo o ds, in milligrams per 3.5 o z / 100 grams:
Magnesium co ntent o f selected fo o ds, in milligrams per 3.5 o z / 100 grams:
Kelp 760
Wheat bran 490
Wheat germ 336
Almonds 270
Cashews 267
Molasses, blackstrap 258
Brewer's yeast 231
Buckwheat 229
Brazil nuts 225
Peanuts 175
Millet 162
Wheat grain 160
Pecans 142
English walnuts 131
Rye 115
Tofu 111
Soybeans, cooked 88
Brown rice 88
Figs, dried 71
Apricots, dried 62
Dates 58
Shrimp 51
Cheddar cheese 45
Sunflower seeds 38
Common beans, cooked 37
Garlic 36
Raisins / sultanas 35
Green peas, fresh 35
Potato with skin 34
Crab 34
Banana 33
Sweet potato 31
Blackberry 30
Broccoli 24
Carrot 23
Celery 22
Beef 21
Asparagus 20
Chicken 19
Tomato 14
Milk 13

DOSAGE

The recommended dietary intake (RDI) for Magnesium in adults is 320 mg per day for men and 270 mg per day for women. Pregnant women require an extra 30 mg per day and those who are breastfeeding require an additional 70 mg per day.