|
|
Magnesium En Español (Spanish Version)
Magnesium is an essential mineral that has a hand in many vital body functions, for example releasing energy, regulating body temperature, building protein, and stabilizing bone. It is also one of several nutrients that helps keep blood pressure within a healthy range. And since magnesium is plentiful in vegetables, legumes, and whole grains, it is easy to consume enough if you are eating a healthy diet.
Magnesium's functions include:
- Activating more than 300 enzymes (Enzymes are chemicals that regulate a variety of body functions, including making body proteins and causing muscle contractions.)
- Aiding in the metabolism of fat and carbohydrate to produce energy
- Binding with ATP to form "active ATP," which provides energy for almost all metabolic reactions and processes
- Ensuring proper nerve and muscle function and keeping heart rhythm steady
- Helping synthesize nucleic acids (DNA and RNA) and proteins, which are the building blocks of body tissue
- Giving structure to cell membranes
- Helping keep bones healthy
-
Decreasing the risk of
tooth decay
by binding calcium to tooth enamel
Age Group
Recommended Dietary Allowance
(mg/d)
MaleFemale0-6 months
Adequate intake
(AI) = 30
AI = 307-12 monthsAI = 75AI = 751-3 years80804-8 years1301309-13 years24024014-18 years41036019-30 years40031031-50 years42032050-70 years420320>70 years420320Pregnancy (18 years or younger)n/a400Pregnancy 19-30 yearsn/a350Pregnancy 31-50 yearsn/a360Lactation (18 years or younger)n/a360Lactation 19-30 yearsn/a310Lactation 31-50 yearsn/a320
Magnesium deficiency is rare because most people have large stores of this mineral in their body. However, it can be caused by diseases or medicines that interfere with the body's ability to absorb magnesium. Symptoms of a magnesium deficiency include: irregular heartbeat, nausea, confusion,
depression, tingling, weakness, loss of appetite, and muscle contractions and cramps.
Conditions and medicines that may lead to a magnesium deficiency include:
-
Gastrointestinal disorders, such as:
-
Severe
diarrhea
- Chronic or severe vomiting
- Surgical removal of part of the intestine
- Intestinal inflammation
- Malabsorption disorders
, including:
- Thiazide diuretics (can increase loss of magnesium in the urine)
- Cisplatin (a drug used to treat cancer)
-
Certain antibiotics, including
gentamicin
, amphotericin, and
cyclosporin
-
Poorly controlled diabetes (can increase the loss of magnesium through urine)
- Alcoholism—Alcohol increases urinary excretion of magnesium. People who drink heavily typically have poor diets that are lacking in many essential nutrients, including magnesium.
- Kidney disease—The kidneys are important for reabsorption and excretion of magnesium.
Magnesium toxicity is not a concern for most healthy people. However, people with kidney disease may develop toxicity because the kidneys are responsible for regulating the level of magnesium in the blood. Symptoms of magnesium toxicity include:
- Weakness
- Nausea
- Malaise (general discomfort or an "out-of-sorts" feeling)
Magnesium is found in a variety of foods. The best sources are legumes, nuts, whole grains, and certain vegetables. "Hard" water (which is high in dissolved minerals, specifically
calcium
and magnesium) is also a source of magnesium.
FoodServing sizeMagnesium content (mg)Artichoke, boiled1 medium180Pumpkin & squash seeds, roasted1 ounce151Tofu, raw, firm½ cup118Navy beans, boiled1 cup107Almonds, dry roasted, unsalted1 ounce91Black-eyed peas, boiled1 cup86Lima beans, boiled1 cup81Chickpeas (garbanzo beans), boiled1 cup79Spinach, boiled½ cup78Swiss chard, boiled½ cup76Cashews, dry roasted1 ounce74Avocado, raw, California1 medium71Lentils, boiled1 cup71Sweet potato, canned, mashed1 cup61Potato, microwaved with skin1 medium55Peanut butter2 tablespoons51Acorn squash, baked½ cup cubes44Whole wheat spaghetti, cooked1 cup42Wheat germ, toasted2 tablespoons41Sunflower seeds, dry roasted1 ounce371% milk1 cup (8 fluid ounces)34Whole wheat bread1 slice24
Greater magnesium intake is associated with a lower incidence of
high blood pressure
. This is the finding of a few large clinical studies. One of these, the
DASH
(Dietary Approaches to Stop Hypertension) study found that a diet high in magnesium, potassium, and calcium and low in sodium and fat can significantly lower blood pressure. You can get these nutrients by eating a diet rich in fresh fruits and vegetables, legumes, whole grains, and low-fat dairy foods. Another group of researchers studied 30,000 US male health professionals over several years. The study found a greater magnesium intake was significantly associated with a lower risk of hypertension.
Based on the growing number of studies showing a positive role for magnesium in managing blood pressure, the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure recommends maintaining an adequate magnesium intake to prevent and manage high blood pressure. Several studies have found links between magnesium status and heart health. Many of these suggest that an adequate intake of magnesium is protective of the heart. However, further study needs to be done to clarify magnesium's role.
Since a significant amount of magnesium is stored in the bones and one of magnesium's roles is to help keep bones healthy, it would make sense that magnesium would help protect bones from the thinning of
osteoporosis
. Several studies have suggested just that—magnesium supplementation may improve bone mineral density. However it is still not clear, and more study needs to be done.
It is easy to meet your magnesium needs through foods. To increase your intake, try some of the following:
- Sprinkle wheat germ over your morning bowl of cereal or oatmeal and on top of casseroles or in baked goods.
- Throw a handful of nuts into a spinach salad to add a little crunch and some extra nutrition.
- Wrap beans, rice, sauteed vegetables, and a little bit of cheese in a warm tortilla for lunch.
- Add beans to dishes like chili, soup, salad, pasta, or rice.
- Have a bowl of whole grain cereal for breakfast or to snack on; if you are not used to the taste, mix it with your usual cereal.
- Bake a potato and top it with sauteed spinach, black beans, and salsa.
- Spread peanut butter on your toast or bagel instead of butter, margarine, or cream cheese.
American Dietetic Association International Food Information Council
Elisaf M, Merkouropoulos M, Tsianos EV, Siamopoulos KC.
Pathogenetic mechanisms of hypomagnesemia in alcoholic patients.
J Trace Elem Med Biol.
1995;9:210-214.
Facts about dietary supplements—magnesium. NIH Clinical Center, National Institutes of Health website. Available at:
http://www.cc.nih.gov/
.
Larson Duyff R, American Dietetic Association.
The American Dietetic Association's Complete Food & Nutrition Guide
. Minneapolis, MN; Chronimed Publishing; 1998.
Rodriguez-Hernandez H, Gonzalez JL, Rodriguez-Moran M, Guerrero-Romero F. Hypomagnesemia, insulin resistance, and non-alcoholic
Steatohepatitis
in obese
subjects.
Arch Med Res.
2005;36:362-366.
Turecky L, Kupcova V, Szantova M, Uhlikova E, Viktorinova A, Czirfusz A. Serum magnesium levels in patients with alcoholic and non-alcoholic fatty liver.
Bratisl Lek Listy.
2006;107:58-61.
Wardlaw G, Insel PM.
Perspectives in Nutrition
. 2nd ed. St. Louis, MO: Mosby; 1993.
Last Reviewed June 2010
|
|