Role of Magnesium in the body
Role of Magnesium in the body
Magnesium is a crucial element essential for various body functions. It is utilized in metabolic processes like producing energy and building proteins. An adult body contains approximately 25 grams of magnesium of which 50-60% is present in bones and most of the rest in soft tissues (https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/).
Dietary sources of Magnesium include nuts, seeds, legumes, beans and green leafy vegetables. Studies show that people in the USA and UK do not take foods that fulfill the daily magnesium requirement.
Reasons for magnesium depletion in the body
What are the early signs of magnesium deficit?
Loss of appetite, nausea, vomiting fatigue and weakness. As magnesium deficiency worsens, numbness, tingling, muscle contractions, cramps, seizures, personality changes and abnormal heart rhythms can occur. Severe deficiency can result in hypokalemia (reduced potassium) or hypocalcemia (reduced calcium) because of disruption of mineral homeostasis.
What is the recommended daily allowance of magnesium?
Children aged
- 1-3 years – 80 mg/day
- 4-8 years – 130 mg/day
- 9-13 years – 240 mg/day
Though it is possible to get adequate amounts of this mineral from a balanced diet, taking a supplement maybe helpful after consulting with your physician.
What are the health benefits of taking magnesium supplements?
Taking magnesium supplement has been linked to health benefits such as improvement in blood pressure, musculoskeletal health, blood sugar, mood, sleep and cardiovascular health.
Intravenous or injected magnesium is used to treat eclampsia in pregnancy and severe asthma attacks. Magnesium is also the main ingredient in antacids and laxatives.
What are the risks of excess magnesium?
Too much magnesium from food usually poses no health risk as the kidneys eliminate the excess amounts in urine. High doses from supplements or medication results in diarrhea and can be accompanied by nausea and abdominal cramping.
Very large doses of magnesium containing laxatives (typically providing >5000 mg/day) and antacids have been associated with magnesium toxicity. Symptoms of magnesium toxicity can include hypotension, nausea, vomiting, facial flushing, urine retention, ileus, depression and lethargy progressing in to muscle weakness, difficulty in breathing, extreme hypotension, irregular heartbeat and cardiac arrest. The risk of magnesium toxicity increases with impaired renal function or kidney failure because the ability to remove excess magnesium is reduced or lost (https://pubmed.ncbi.nlm.nih.gov/19274487/).