Magnesium - What Is It Good For?
EVERYTHING. Magnesium is good for EVERYTHING.
Well, at least that’s what it seems like.
Magnesium is an abundant mineral in our bodies with the adult human body containing around 25 mg of magnesium, with 50 to 60% of this found in bones and most of the rest found in the soft tissues. Less than 1% of the total magnesium is in the blood serum, with these levels kept under strict control.
Magnesium is essential to keeping our body functioning at optimal level. It is a cofactor in more than 300 biochemical reactions in the body. This includes the synthesis of protein, controlling blood glucose levels, regulating blood pressure and nerve and muscle function. Magnesium is also required to produce energy, glycolysis and oxidative phosphorylation.
Signs and Symptoms of Magnesium Deficiency:
Loss of appetite
Nausea and vomiting
Muscular weakness and spasms
Numbness, tingling and cramps
Difficulty remembering things
These signs and symptoms are just a broad overview and can also be associated with alterations in potassium and/or phosphorus status as these minerals generally follow each other if there is a loss.
Magnesium deficiency has also been linked to numerous diseases. This includes:
Migraines and Headaches
The Recommended Daily Intake for Magnesium
Intake recommendations for nutrients are provided in the Dietary Reference Intakes which were developed by the Food and Nutrition Board. These values vary by age and gender. For Magnesium:
Children 1-3 years old – 80 mg
Children 4-8 years old – 130 mg
Children 9-13 years old – 240 mg
Males 14-18 years old – 410 mg
Female 14-18 years old – 360 mg
Males 19-30 years old – 400 mg
Females 19-30 years old – 310 mg
Males 31-50 years old – 420 mg
Females 31-50 years old – 320 mg
Males Over 50 – 420 mg
Females Over 50 – 320 mg
Pregnancy – 400 mg
Good dietary Sources of Magnesium
The best way to get enough Magnesium in our bodies is through our diets. Here is a list of Magnesium rich foods.
While the best way to increase your magnesium levels is through your diet, there are other options. This includes powder and tablets as well as Epsom Salts added to a bath or a cream or spray applied to the skin for absorption.
If you have any questions or concerns, please seek help from a professional. Before taking anything, please see your Naturopath.