What is the daily requirement of magnesium?
Magnesium (Mg) is the second most abundant mineral in the human body. The daily demand of magnesium is 350 mg for a healthy adult.
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Magnesium is essential for several biochemical reactions in the body. Magnesium is essential for protein synthesis, musculoskeletal function, cardiovascular function and conduction of nerve impulses.Magnesium levels in the body is largely regulated by the kidneys and a healthy person excretes about 120 mg of the mineral daily. The Mg loss may be greater in certain systemic disorders and in such patients the daily demand may increase steeply.
Natural food sources, especially plant foods, are rich in Mg and one can get his daily requirements from his balanced food alone. However, dietary surveys in the United States consistently show that a majority of Americans of all ages ingest less magnesium than their daily demand. The situation is due to excessive emphasis on calcium supplementation as well as erratic eating habits, nutrient-depleted diet and skewed nutrient ratios.
In the initial stages of deficiency, the kidneys limit the urinary excretion of the mineral. When the daily ingestion is habitually lower than the requirement, deficiency symptoms and disorders occur. Certain diseases affecting the homeostasis of minerals, alcoholism and several medications may also induce magnesium loss from the body.
Magnesium daily requirement
| Age group | Boys/men | Girls/women | Pregnant women | Lactating women |
|---|---|---|---|---|
| Newborn to 6 months | *30 mg | *30 mg | - | - |
| 7 to 12 months | *75 mg | *75 mg | - | - |
| 1 to 3 years | 80 mg | 80 mg | - | - |
| 4 to 8 years | 130 mg | 130 mg | - | - |
| 9 to 13 years | 240 mg | 240 mg | - | - |
| 14 to 18 years | 410 mg | 360 mg | 400 mg | 360 mg |
| 19 to 30 years | 400 mg | 310 mg | 350 mg | 310 mg |
| 31 to 50 years | 420 mg | 320 mg | 360 mg | 320 mg |
| More than 51 years | 420 mg | 320 mg | - | - |
*Daily AI levels
Source: Institute of Medicine (IOM). Food and Nutrition Board (USA).
RDA is the recommended quantity of the nutrient to meet the requisite of 97.5% of healthy individuals of every life stage of both the genders. Please note that it pertains to all sources of the nutrient including supplements. AI is the suggested daily ingestion of magnesium when the recommended dietary levels could not be established as in infants. The UL for supplemental magnesium in both the genders above 9 years of age is 350 mg. Exceeding the UL may lead to hypermagnesemia.
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References: 1.http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ 2.Kim DJ, Xun P, Liu K, et al. Magnesium in relation to systemic inflammation, insulin resistance, and the incidence of diabetes. Diabetes Care. 2010;33:2604–2610. 3.Rayssiguier Y, Libako P, Nowacki W, et al. Magnesium deficiency and metabolic syndrome: stress and inflammation may reflect calcium activation. Magnes Res. 2010;23:73–80. 4.http://www.ars.usda.gov/SP2UserFiles/Place/80400530/pdf/0708/Table_1_NIN_GEN_07.pdf 5.http://nutritionreviews.oxfordjournals.org/content/70/3/153.full |
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