Part of my mission statement is to help you lead a healthier life minimizing the use of medication. I am in school to be a health coach because THERE ARE better ways to heal your body.
Along my studies, before I started school to be a health coach, I found that there are a lot of mineral or vitamin deficiencies that can easily be taken care of by eating the right food. One of the major deficiencies I saw over and over is magnesium deficiency, and how many reactions in the body that require it. The goal of this post is to inform you lead you through the many uses and cautions associated with this essential mineral.
Magnesium is needed for more than 300 enzyme biochemical reactions in the body. Half of the magnesium in the body is generally found in bones with the other half being in the organs and cells. (1,2)
Some of the cofactors of magnesium are: the ability to help maintain normal nerve and muscle function; support a healthy immune system; keep the heart beat steady, protein synthesis, blood glucose control (carbohydrate metabolism), blood pressure regulation and help bones remain strong.
Most 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, broccoli, squash, 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)
*Whole/raw foods that are high in fiber are generally high in magnesium. (3)
Magnesium is also required for energy production, oxidative phosphorylation, and glycolysis, active transport of calcium and potassium ions across cell membranes and synthesis of DNA, RNA, and antioxidant glutathione. 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. (1,2)
Possible Side Effects of Overconsumption
Side effects from increased magnesium intake are not common. The body generally removes excess amounts. Magnesium excess almost always occurs only when a person is taking in too much of the mineral in supplement form. (1)
Large doses might cause too much magnesium too build up in the body causing side effects including an irregular heartbeat, low blood pressure, confusion, slowed breathing, and coma (4)
*Diets high in protein, calcium, or vitamin D will increase the need for magnesiumR
These are the recommended daily requirements of magnesium: (2)
Recommended intake is provided in Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board (FNB) at the Institute of Medicine of the National Academies
|Birth – 6 months||30 mg*||30mg|
|7-12 months||75 mg*||75 mg*|
|1-3 years||80 mg||80 mg|
|4-8 years||130 mg||130 mg|
|9-13 years||240 mg||240 mg|
|14-18 years||410 mg||360 mg||400 mg||360 mg|
|19-30 years||400 mg||310 mg||350 mg||310 mg|
|31-50 years||420 mg||320 mg||360 mg||320 mg|
|51+ years||420 mg||320 mg|
*If you eat a large variety of whole or raw foods, you should be getting plenty of magnesium in your diet.
(Talk with your doctor before taking a magnesium supplement as it may interact with current meds or cause adverse side effects)
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This blog post is provided for educational and informational purposes only and is not medical, mental health or healthcare advice. The information presented here is not intended to diagnose, treat, heal, cure or prevent any illness, medical condition or mental or emotional condition.