Magnesium overview - Magnesium nutrition

Apr 2014   Home › Magnesium and calcium › Nutrition disorders › Magnesium in human nutrition

Magnesium nutrition
Magnesium is an important mineral in human diet with multiple health benefits.

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Magnesium is key factor in regulating several biochemical reactions in the human body. About 25 grams of magnesium is present in an adult. More than half of the mineral is present in bones and the rest in soft tissues. Hardly 1% of this total mineral is present in blood serum and is tightly regulated between 0.75 and 0.95 millimoles/L.

Sufficient magnesium in nutrition is necessary for many biological processes including protein synthesis, musculoskeletal functions, neuropsychological processes, bone homeostasis, cardiovascular functions and enzymatic reactions.
Magnesium homeostasis is regulated by the kidney and excess mineral is excreted into urine. Urinary excretion of the mineral is reduced when the serum status of the mineral is low.

Magnesium health benefits

Studies have shown that this mineral is required for maintaining normal blood pressure and for controlling hypertension.

The risk of atherosclerosis and sudden cardiac death are low with higher serum levels of the mineral.

The risk of ischemic heart disease is significantly lowered with higher dietary intake.

A significantly lower risk of diabetes is associated with diet high in the mineral.

The deficiency of the mineral is a risk factor for developing osteoporosis.

Magnesium along with calcium might increase bone density.

Magnesium is involved in bone homeostasis.

Low levels of the mineral are associated with migraine headaches.

Magnesium supplements side effects

Magnesium supplements are available as oxide, citrate, aspartate, lactate and chloride of the mineral. Side effects of supplements when taken within the upper limit are rare. High doses of zinc/calcium can interfere with the absorption and utilization of the mineral. Supplements of this mineral may decrease/suppress the absorption/utilization of certain medications and antibiotics.

Magnesium overdose

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Overdose of this mineral is unlikely to occur from dietary sources. There is the possibility of exceeding daily requirements when supplements are ingested. As many laxatives contain the mineral in high concentrations, their frequent use may lead to overdose. Many brands of antacids contain magnesium as one of the ingredients. Excessive ingestion of these antacids can lead to overdose of the mineral and hypermagnesemia.

What is hypermagnesemia?

In a normal adult the serum levels of the mineral range between 1.7-2.3 mg/dL. When the levels go beyond 2.5 mg/dL in the serum, it considered to be hypermagnesemia. Severe hypermagnesemia can cause cardiac arrest.

Magnesium rich food sources

Chlorophyll is a green compound formed by the ring of chlorin pigment with magnesium ion in the center.

Deficiency of carbohydrates Deficiency of fats Deficiency of minerals Deficiency of vitamins Nutrition deficiency

Chlorophyll is found in abundance in leaves and green stems of plants. Hence green leafy vegetables, especially spinach, Swiss chard, and beet greens are very rich food sources of magnesium.

Whole grains are also good food sources. The bran part of the grain has high nutrition value and health benefits. Removing the germ and bran from grains by polishing, decreases their health benefits. Cashews, pumpkin seeds, sesame seeds, almonds and several beans varieties are rich in this mineral.

Magnesium daily nutritional requirement

The Food and Nutrition Board (FNB) at the Institute of Medicine of the National Academies considers an intake of 30 mg for infants below six months and 75 mg for 7-12 months as adequate.

Zinc nutrition Selenium nutrition Calcium nutrition

The FNB recommendation for boys and girls is 80 mg for 1-3 years, 130 mg for 4-8 years and 240 mg for 9-13 years of age. The FNB recommends 400-420 mg for males between 14-50+ years of age and 310-360 mg for females between 14-50+ years of age. The 'daily value' developed by the U.S. Food and Drug Administration (FDA) is 400 mg for adults as well as children aged four year and above.

Magnesium deficiency symptoms and diseases

The deficiency of magnesium in the diet is very much prevalent in U.S. Elderly people and adolescent girls are highly susceptible to deficiency. If special care is not taken to fulfil the mineral need, they may end up with hypomagnesemia and debilitating symptoms.

What is hypomagnesemia

In a normal adult the serum levels of the mineral range between 1.7-2.3 mg/dL. The serum level decreasing below 1.7 mg/dL is considered as hypomagnesemia. Hypomagnesemia may result from inadequate intake of magnesium, chronic diarrhea, malabsorption and use of diuretics. Hypomagnesemia symptoms include weakness, cramps, arrhythmia, irritability, tremors, confusion, restlessness, depression, fits and high blood pressure.

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References: Dietary Supplement Fact Sheet. National Institutes of Health. http://ods.od.nih.gov/factsheets/Magnecium-HealthProfessional/

Current topic on nutritional deficiency diseases: Magnesium nutrition.