What is Magnesium?
Magnesium is a vital mineral for proper bodily function. In fact, magnesium helps to regulate blood pressure and heart rhythm. Plus, it increases bone strength.
How much magnesium should you take?
The following recommended daily allowance (RDA) of magnesium includes both food and supplements:
| Category | Age | Recommended Daily Allowance (RDA) |
|---|---|---|
| CHILDREN | 1 โ 3 years | 80 mg/day |
| 4 โ 8 years | 130 mg/day | |
| 9 โ 13 years | 240 mg/day | |
| FEMALES | 14 โ 18 years | 360 mg/day |
| 19 โ 30 years | 310 mg/day | |
| 31+ years | 320 mg/day | |
| Pregnant | Under 19 years: 400 mg/day 19 to 30 years: 350 mg/day Over 30 years: 360 mg/day |
|
| Breastfeeding | Under 19 years: 360 mg/day 19 to 30 years: 310 mg/day Over 30 years: 320 mg/day |
|
| MALES | 14 โ 18 years | 410 mg/day |
| 19 โ 30 years | 400 mg/day | |
| 31+ years | 420 mg/day |
What are the benefits of magnesium?
According to experts, most American adults do not get enough magnesium each day. As a result, these adults are more likely to experience inflammation. Oftentimes, inflammation has been associated with heart disease, certain cancers, diabetes. In addition, low magnesium can increase the risk of osteoporosis.
Fortunately, research shows that people with hypertension can prevent high blood pressure by eating foods high in magnesium. Plus, magnesium via injection or IV helps treat conditions like severe asthma attacks and eclampsia during pregnancy. In addition, magnesium is used to help with Aging, Bulimia, Celiac Disease, Kidney Stones, PMS, and Stress.
Finally, certain groups of people are at high risk of low magnesium levels, or deficiency. For example, these include people who:
- Are older adults
- Are alcoholics
- Have kidney disease
- Have Chronโs disease or other digestive conditions
- Take certain drugs for cancer and diabetes
- Have parathyroid issues
- Take proton pump inhibitors, or PPIs (treatment for acid reflux)
What are good sources of magnesium?
Here are a few great natural sources of magnesium:
- Nuts
- Whole-grain cereal
- Green, leafy vegetables
- Peas, beans, and soybeans
What are the risks of magnesium?
Although magnesium is usually safe, there are a few risks. For example, magnesium supplements can have side effects like diarrhea, cramps, nausea, and softening of stool. In addition, magnesium supplements may interact with medications like antibiotics, heart medicine, and diuretics. Further, people with diabetes or diseases of the heart, kidneys, and intestines should not take magnesium supplements without discussing it with a doctor first. Finally, signs of magnesium overdose include fatigue, muscle weakness, diarrhea, nausea, and low blood pressure. Very high doses of magnesium can be fatal.
