Magnesium is an essential mineral that
makes up about 0.05% of the body's weight, which averages a little more than 1
ounce in a 150 pound body. Between 60-65% of the magnesium in the body is in the
bones, while approximately 27% is found in muscle.
This mineral is an absolute must for the body as
it is involved in every major biological process, i.e. glucose metabolism,
cellular energy production, nucleic acid synthesis as well as other proteins.
Nucleic acids are molecular substances such as DNA (deoxyryribonucleic acid),
which canbe found in the nuclei of all cells.
Functions in the Body
Absorption of other minerals such as calcium, phosphorus,
sodium, and potassium.
The synthesis of amino acids, fat (lipid) metabolism, utilization of
vitamin B1 (thiamine), neuromuscular transmission and other enzymatic
reactions.
Helps to prevent calcium deposits, kidney stones, and gall stones.
Widely used in emergency rooms to help control damage that may be caused
by heart attack.
Building strong bones, healthy muscle tone, and regulating the acid/alkaline
balance in the body.
Magnesium is interrelated with the metabolism of vitamin C, promotes
elimination, and has a calming effect on neuromuscular irritability.
CAUTIONS
Magnesium should not be administered to
those suffering with severely decreased kidney function or in those with
such heart problems as high-grade atrioventicular blocks or biofascicular
blocks. This could cause the heart rate to slow and lead to depression of
neuromuscular function and even to respiratory depression. Many who suffer
with these conditions may be marginally deficient in magnesium, due in
part, to the use of diuretics and the heart drug digitalis. In these
cases, the use of OTC (over the counter) magnesium containing antacids and
laxatives is cautioned.
Forms Available
In supplemental form the following are available; magnesium
aspartate, magnesium oxide, magnesium carbonate, magnesium citrate.
Generally speaking the aspartate and citrate forms are the most
absorbable. Magnesium supplements are best taken a couple of hours before
or after a meal as they can reduce the production of stomach acid, which
in turn, interferes with digestion. Maximum absorption can be obtained by dividing the daily dosage
throughout the day into 97 milligrams each.*
Deficiency can Cause
Anxiety, asthma, birth defects, cardiovascular
problems, chronic fatigue, confusion, depression, hyperactivity,
hypotension, hypothermia, insomnia, IBS (irritable bowel syndrome), muscle
pain, muscle tremors, muscle weakness, nervousness, poor digestion,
neuromuscular irritability, pulmonary disorders, rapid heartbeat, SIDS,
seizures, tantrums, tachycardia/palpitations. Deficiencies have been observed in people suffering from childhood
malnutrition, intravenous feeding, malabsorption disorders, chronic
alcoholism, kidney tubular dysfunction, genetic defects in
gastrointestinal function, hyperparathyroidism, and with the use of
certain diuretics. Phosphorus laden soft drinks can cause magnesium deficiency because
phosphorus interferes with digestion. For every milligram of phosphorus
contained in the soft drink 1 milligram of magnesium is destroyed. On the
average, a soft drink contains approximately 30 mg of phosphorus.
Toxicity symptoms include
Drowsiness, weakness, and lethargy. Diarrhea is the most
common and usually occurs if intake exceeds 600 mg per day.
Food Sources
Most foods contain magnesium, especially dairy products,
fish, meat, and seafood. Other foods that are considered good sources
would include apples, apricots, avocados, bananas, blackstrap molasses,
brewer's yeast, brown rice, cantaloupe, dulse, figs, garlic, grapefruit,
leafy green vegetables, kelp, legumes, lemons, lima beans, millet, nuts,
peaches, black-eyed peas, salmon, sesame seeds, soybeans, tofu, torula
yeast, watercress, wheat, whole grains and whole grain cereals and
breads.
Calcium, phosphorus, potassium, vitamin B6, and vitamins C
& D are also needed for proper assimilation of magnesium.
RDA (recommended daily allowance)*
Infants - 0 to 1/2 year 40 mg
1/2 to 1 year 60 mg
Children - 1 to 3 years 80 mg
4 to 6 years 120 mg
7 to 10 years 170 mg
Males - 11 to 14 years 270 mg
15 to 18
years 400 mg
19+
years 350 mg
Females - 11 to 14 years 280 mg
15 to 18 years 300 mg
19+ years 280 mg
Pregnant 320
mg
Lactating
1st 6 months 355 mg
2nd 6 months 340
mg
Comments: The above listed requirements are what the body would
require in order to avoid a state of deficiency when all conditions are optimal.
Diet, food additives and processing, absorption rate, etc., all play a role in
exactly how much of any vitamin or mineral your body actually gets.
*The Nutrition Desk Reference by Robert Garrison, Jr.,
M.A., R.Ph. and Elizabeth Somer, M.A., R.D. (Keats Publishing Company, New
Canaan, Connecticut) 1995, pp. 162
