Magnesium
It is nearly impossible to have too much magnesium because the body can easily control the removal of it which is beneficial because the roles it plays in the human body are quite vital, especially with regards to muscle contraction and relaxation, which is needed to perform all the various exercises available.
Magnesium benefits
The body is provided several benefits from magnesium. It contracts and relaxes muscles, it plays a role in protein function/production, and it also helps produce and transport energy.
Sources of magnesium
Magnesium is commonly found in dark green, leafy vegetables. Other sources of magnesium include: fruits or vegetables (such as bananas, dried apricots, and 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). One can also receive magnesium from taking a dietary supplement.
Recommended amounts
Set forth by the Institute of Medicine, the daily recommendations for magnesium are below (some individuals may be placed on a plan that requires higher than normal amounts to manage a specific issue they may be experiencing).
| Table 1: Recommended Daily Requirements for Magnesium1 | ||||||
| Age | Amount | |||||
| 1-3 years | 80mg/day | |||||
| 4-8 years | 130mg/day | |||||
| 9-13 years | 240mg/day | |||||
| Males 14-18 years | 410mg/day | |||||
| Females 14-18 years | 360mg/day | |||||
| Males 19+ years | 400-420mg/day | |||||
| Females 19+ years | 310-320mg/day | |||||
| Pregnant Females | 350-400mg/day | |||||
| Nursing Females/td> | 310-360mg/day | |||||
Magnesium side effects
The body is able to expel most excess magnesium so the majority of side effects that occur originate from a lack or deficiency of magnesium. Individuals who are at a high risk for a magnesium deficiency generally fall in into the following categories: those that abuse alcohol, have recently suffered burns, are experiencing medication interactions, having low calcium levels in the blood, people who are susceptible to intestinal absorption issues, or someone who has recently undergone surgery.
The symptoms associated with a lack of magnesium in the diet are divided into three categories: early, moderate, and severe.
Early symptoms of a magnesium deficiency
- Anorexia
- Apathy
- Confusion
- Fatigue
- Insomnia
- Irritability
- Muscle twitching
- Poor memory
- Reduced ability to learn
Moderate symptoms of a magnesium deficiency:
- Heart (cardiovascular) changes
- Rapid heartbeat
Severe symptoms of a magnesium deficiency:
- Continued muscle contraction
- Delirium
- Numbness
- Seeing or hearing things that aren't there (hallucinations)
- Tingling
Sources:
1Magnesium in diet - http://www.nlm.nih.gov/medlineplus/ency/article/002423.htm