Magnesium is the fourth most abundant mineral in the body. Magnesium is essential for the body to perform several functions such as muscle and nerve function, bone formation, DNA and RNA synthesis, heart health, and energy production.
Recommended Dietary Allowances (RDAs) for Magnesium
Age Male Female
Birth to 6 months 30 mg* 30 mg*
7–12 months 75 mg* 75 mg*
1–3 years 80 mg 80 mg
4–8 years 130 mg 130 mg
9–13 years 240 mg 240 mg
14–18 years 410 mg 360 mg
19–30 years 400 mg 310 mg
31–50 years 420 mg 320 mg
51+ years 420 mg 320 mg
Sources:
Magnesium is naturally present in many foods, dairy products like milk, yogurt, milk products, and also fortified foods.
Some of the foods which contain magnesium include:
Green leafy vegetables
Fruit (figs, avocado, banana, and raspberries)
Nuts and seeds
Legumes (black beans, chickpeas, and kidney beans)
Vegetables (peas, broccoli, cabbage, green beans, artichokes, asparagus, brussels sprouts)
Seafood (salmon, mackerel, tuna)
Whole grains (brown rice and oats)
Raw cacao
Dark Chocolate
Tofu
Baked beans
Chlorella powder
Symptoms of magnesium deficiency include:
Loss of appetite
Nausea
Vomiting
Fatigue
Weakness
Abnormal heart rhythms
Numbness or tingling
Muscle contractions and cramps
Who are at risk of Magnesium deficiency?
People with gastrointestinal diseases
People with type 2 diabetes
People with alcohol dependence
Older adults
Diagnostic Values of magnesium:
A simple blood test can help detect serum Mg levels. The normal range for blood magnesium level is 1.7 to 2.2 mg/dL (0.85 to 1.10 mmol/L).
What Abnormal Results Mean
A high magnesium level may be due to:
Adrenal insufficiency
Diabetic ketoacidosis
Taking the medicine lithium
Loss of kidney function
Loss of body fluids (dehydration)
Milk alkali syndrome
A low magnesium level may be due to:
Alcohol use disorder
Hyperaldosteronism
Hypercalcemia
Kidney disease
Long-term (chronic) diarrhea
Taking certain medicines such as proton pump inhibitors (for GERD), diuretics (water pills), aminoglycoside antibiotics, amphotericin, cisplatin, calcineurin inhibitors
Inflammation of the pancreas
Uncontrolled diabetes
Preeclampsia
Ulcerative colitis
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