Magnesium

Magnesium

Magnesium

Formal Name: Magnesium chloride
Supplement Forms: Pills, food, liquid

Recommended Daily Allowance

  • Infants: (0 to 12 Months) 30 – 75 mg/day
  • Children: (1 to 13 Years) 80 – 240 mg/day
  • Adolescents: (14 to 18 Years) 360 – 410 mg/day
  • Adults: (19 and older) 310 – 420 mg/day
  • Lactating Women: 310 – 360 mg/day
  • Pregnant Women: 350 – 400 mg/day

Notes: mg stands for milligrams.

Additional Information

Magnesium is identified as a macromineral, and is an essential mineral whose supply must be replenished via dietary intake every day. The biggest magnesium deposits are found within bone while about one-fifth of the total magnesium in the body resides in soft tissues inside the cells such as muscle cells. The presence of magnesium in cells such as muscular cells is important because it helps relax cells, and avoid over-contractibility.

Bodily Functions That Magnesium Assists In

Magnesium is required for a variety of bodily processes. It is one of many nutrients required as an activator in the enzyme system in order to metabolize fats, proteins and carbohydrates. Magnesium is influential in healthy neuromuscular contractions and in keeping the nerves relaxed. Vitamin B and E both require magnesium in order to be used by the body properly. It also contributes to fluid and electrolyte balance with the help of calcium, sodium and potassium.

Symptoms Of Deficiency:
  • High blood pressure
  • Migraine headaches
  • Insomnia
  • Difficulty breathing
  • Depression
  • Erectile dysfunction
  • Immunodeficiency
  • Kidney stones
  • Irritability
  • atherosclerosis
Foods High In Magnesium

High quality magnesium sources are mustard greens, summer squash, broccoli, molasses, turnip greens and peppermint. Other foods such as soy beans, alfalfa, apples, figs, lemons, nuts, peaches, almonds, whole grains, cereals and vegetables also contain adequate amounts of magnesium.

Ailments That Magnesium Helps Against:
  • Helps prevent osteoporosis
  • Reduces coronary heart disease risk
  • Prevents artherosclerosis
  • Helps treat migraines
  • Beneficial against insomnia and depression
  • Prevents calcium deposit in kidneys
  • Aids in digestion relief
Side Effects/Toxicity

The established tolerable upper limit intake for magnesium is 350 mg per day. The most common symptom is diarrhea, along with generalized drowsiness and weakness.

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