Magnesium – Benefits, Deficiency Symptoms And Food Sources


Acid/Alkaline :: Alkaline-forming

What is Magnesium ?

Magnesium is water-insoluble and is stored throughout the body. Magnesium is required for the formation of enzymes that release energy from food. It is essential for life, as it plays a major role in the metabolism of glucose. It is also used in the production of cellular energy and to create protein. It is best taken with calcium , iron , B group vitamins as well as vitamin E .

Uses and Benefits of Magnesium

  • Magnesium is important to neuromuscular transmission. It is also an important cofactor in the enzyme processes that form the matrix of bone and in the synthesis of nucleic acid.
  • Strengthens muscles and nerve tissues.
  • Activates many enzymes, especially in carbohydrate metabolism.
  • Needed for proper bone and teeth formation. Conditions liver and glands.
  • Magnesium is vital for the nervous system, muscle contraction, and for the formation of healthy bones and teeth, it also helps to protect against cardiovascular disease and lowers high blood pressure.
  • May help combat stress, maintain muscle contractions and aid in adaptation to cold, and regulation of normal heart rhythm.
  • May reduce effects of lead poisoning and reduce kidney stones. Also, blood albumen.

Recommended Dosage of Magnesium

The minimum Recommended Dosage Allowance of Magnesium are :-

  • Adults – 300 to 350 mg.
  • Children – 200 mg.

Note: Alcohol, diuretics, emotional or physical stress, diarrhea, zinc, and fluoride increase the need for magnesium.

Deficiency Symptoms of Magnesium

Symptoms may include diarrhea, fatigue, calcium depletion, and heart arrhythmias. Also, soft and porous bones, poor digestion, GI upsets, fatigue, sleep disturbances, irritability, confusion, cramping and spasms, tachycardia, nervousness, kidney stones, convulsions, poor complexion. A severe magnesium deficiency may result in coronary heart disease, mental confusion, and blood clot formation.

Toxicity: Severe nausea and vomiting, extremely low blood pressure, extreme muscle weakness, difficulty breathing and heartbeat irregularity.

Rich Food Sources of Magnesium

All fruits and vegetables, especially dark leafy greens, seaweeds, nuts, seeds, dried fruits, potatoes, sesame seeds, alfalfa, figs, brown rice, kelp, pineapple, honey, celery, whole-grain products, almonds, avocados, bananas, apples, peaches, lime beans, black-eyed peas, wheat germ, brown rice.

Toxic sources: Water

General Interaction

  • Magnesium and calcium have competing effects on many of the body’s chemical pathways. For this reason, combination magnesium and calcium products–or multi mineral supplements–are often recommended for maintaining a proper balance of these minerals.
  • Magnesium can reduce the effectiveness of tetracycline antibiotics. Take magnesium supplements one to three hours before or after using this type of medication.

Useful References

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