Magnesium in diet<span>To use the sharing features on this page, please enable JavaScript.</span> Magnesium is an essential mineral for human nutrition.
FunctionMagnesium is needed for more than 300 biochemical reactions in the body. It helps to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heart beat steady, and helps bones remain strong. It also helps regulate blood glucose levels and aid in the production of energy and protein. There is ongoing research into the role of magnesium in preventing and managing disorders such as high blood pressure, heart disease, and diabetes.
Food SourcesMost dietary magnesium comes from vegetables, such as dark green, leafy vegetables. Other foods that are good sources of magnesium:
Lack of magnesium (deficiency) is rare. The symptoms include:
Early symptoms:
Children:
FunctionMagnesium is needed for more than 300 biochemical reactions in the body. It helps to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heart beat steady, and helps bones remain strong. It also helps regulate blood glucose levels and aid in the production of energy and protein. There is ongoing research into the role of magnesium in preventing and managing disorders such as high blood pressure, heart disease, and diabetes.
Food SourcesMost dietary magnesium comes from vegetables, such as dark green, leafy vegetables. Other foods that are good sources of magnesium:
- Fruits or vegetables (such as bananas, dried apricots, and avocados)
- Nuts (such as almonds and cashews)
- Peas and beans (legumes), seeds
- Soy products (such as soy flour and tofu)
- Whole grains (such as brown rice and millet)
Lack of magnesium (deficiency) is rare. The symptoms include:
- Hyperexcitability
- Muscle weakness
- Sleepiness
- Burns
- Certain medications
- Low blood levels of calcium
- Problems absorbing nutrients from the intestinal tract (malabsorption)
- Surgery
Early symptoms:
- Anorexia
- Apathy
- Confusion
- Fatigue
- Insomnia
- Irritability
- Muscle twitching
- Poor memory
- Reduced ability to learn
- Heart (cardiovascular) changes
- Rapid heartbeat
- Continued muscle contraction
- Delirium
- Numbness
- Seeing or hearing things that aren't there (hallucinations)
- Tingling
Children:
- 1 - 3 years old: 80 milligrams
- 4 - 8 years old: 130 milligrams
- 9 - 13 years old: 240 milligrams
- 14 - 18 years old (boys): 410 milligrams
- 14 - 18 years old (girls): 360 milligrams
- Pregnancy: 350 - 400 milligrams
- Breastfeeding women: 310 - 360 milligrams
RSS Feed
