Magnesium in Diet

Magnesium is a major mineral that is involved in more than 300 enzyme reactions in the body.

Information

There is a recommended daily allowance, or RDA, for magnesium. The RDA is different for different ages and genders. The RDAs are:

Most Americans do not have enough magnesium in their diet. Whole, natural foods are rich in magnesium. Many people eat only processed and refined foods. Processing food and water removes a lot of magnesium. Softened water replaces calcium and magnesium with sodium.

Although clinical deficiency is rare, minor deficiency is more common. A low level of magnesium in the diet can increase the chances for coronary artery disease, high blood pressure, and kidney stones.

Low levels of magnesium may also contribute to sleep disorders, premenstrual syndrome, and menstrual cramps.

Clinical deficiencies of magnesium can be caused by extreme vomiting or diarrhea. Malnutrition and alcohol abuse may also cause clinical deficiency. Long-term use of diuretics, or water pills, diabetes, and kidney disorders may cause magnesium deficiency. A deficiency of magnesium affects all tissues, especially the heart, nerves and kidneys. Symptoms of deficiency may include:

High levels of magnesium taken from supplements, not from food and water, can cause gastrointestinal problems such as diarrhea. Therefore the Tolerable Upper Intake Level, or UL, for supplementary magnesium is 350 mg. It is always smart to consult with a healthcare provider before beginning any supplement intake.

Toxicity from magnesium is rare, because the kidneys are good at removing excess magnesium. It can occur, however, in people with kidney disease. It can also occur in elderly people with weak kidney function. These people may not be able to excrete magnesium properly. Symptoms include: