Magnesium is an essential mineral involved in more than 300 biochemical reactions in the body¹². Here are some key points about magnesium:

Functions of Magnesium:

• Energy Production: Helps convert food into energy².
• Synthesis of Essential Molecules: Aids in the synthesis of DNA, RNA, and proteins².
• Structural Roles: Part of bone structure².
• Ion Transport: Regulates ion transport across cell membranes³.
• Cell Signaling and Migration: Plays a role in cell signaling and migration³.

Benefits:

• Nerve and Muscle Function: Maintains normal nerve and muscle function¹.
• Immune Support: Supports a healthy immune system¹.
• Heart Health: Keeps the heartbeat steady and helps in blood pressure regulation²⁴.
• Bone Health: Essential for bone strength¹.
• Metabolic Health: Involved in blood glucose regulation¹.

Sources of Magnesium:

• Dark Green Leafy Vegetables: Spinach¹².
• Fruits: Bananas, avocados, dried apricots¹².
• Nuts and Seeds: Almonds, cashews, seeds¹².
• Legumes: Peas, beans, soy products like tofu¹².
• Whole Grains: Brown rice, wholemeal bread².

Recommended Dietary Allowance (RDA):

• Adults: 400-420 mg/day for males, 310-320 mg/day for females¹².
• Pregnancy: 350-400 mg/day¹.
• Breastfeeding Women: 310-360 mg/day¹.
• Children: Varies from 80 mg/day (1-3 years) to 410 mg/day (boys 14-18 years)¹.

Deficiency Symptoms:

• Early: Loss of appetite, nausea, vomiting, fatigue, weakness¹.
• Moderate: Numbness, tingling, muscle contractions/cramps, seizures, personality changes, abnormal heart rhythms¹.
• Severe: Low levels of calcium and potassium in the blood¹.

Excessive Intake and Safety:

High magnesium intake is generally safe from food due to kidney regulation, but excessive supplement use can lead to adverse effects like diarrhea, nausea, and cramps⁴. The upper limit for supplements is 350 mg/day⁴⁵.

Additional Information:

Magnesium deficiency can increase the risk of cardiovascular diseases, osteoporosis, and metabolic disorders³. It is also being studied for its role in preventing pregnancy complications and managing conditions like hypertension, diabetes, and asthma³.

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Footnotes

1. MedlinePlus, "Magnesium in diet: MedlinePlus Medical Encyclopedia." URL ↩ ↩² ↩³ ↩⁴ ↩⁵ ↩⁶ ↩⁷ ↩⁸ ↩⁹ ↩¹⁰ ↩¹¹ ↩¹² ↩¹³ ↩¹⁴ ↩¹⁵ ↩¹⁶

2. Harvard T.H. Chan School of Public Health, "Magnesium." URL ↩ ↩² ↩³ ↩⁴ ↩⁵ ↩⁶ ↩⁷ ↩⁸ ↩⁹ ↩¹⁰ ↩¹¹

3. Linus Pauling Institute, "Magnesium." URL ↩ ↩² ↩³ ↩⁴

4. NHS, "Vitamins and minerals - Others." URL ↩ ↩² ↩³

5. National Institutes of Health, "Office of Dietary Supplements - Magnesium." URL ↩