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[Terri R.]

From the National Library of Medicine

Magnesium is a mineral that is essential in the daily diet.

Food sources:
Most dietary magnesium comes from vegetables, particularly dark-green leafy vegetables. Other foods that are good sources of magnesium are soy products such as soy flour and tofu; legumes and seeds; nuts such as almonds, and cashews; whole grains such as brown rice and millet; and fruits or vegetables, such as bananas, dried apricots, and avocados.

Functions:
Magnesium has several important metabolic functions. It plays a role in the production and transport of energy. Magnesium is important in the contraction and relaxation of muscles. It is involved in the synthesis of protein, and it assists in the functioning of certain enzymes in the body.

Recommendations:
These are the recommended daily requirements of magnesium:

Children

1 year old: 40 to 80 milligrams
Toddler: 80 milligrams
7-10 years old: 170 milligrams


Adult females: 280-300 milligrams
Pregnancy and lactation: 320 to 400 milligrams

Adult males: 270-400 milligrams

Side effects:
Toxic symptoms from increased magnesium intake are not common because the body eliminates excess amounts. Magnesium excess almost always occurs only when magnesium is supplemented as a medication.

Magnesium deficiency is rare. The symptoms include muscle weakness, fatigue, hyperexcitability, and sleepiness. Deficiency of magnesium can occur in alcoholics or people whose magnesium absorption is decreased due to surgery, burns or problems with malabsorption (inadequate absorption of nutrients from the intestinal tract). Certain medications or low blood levels of calcium may be associated with magnesium deficiency.

Deficiency symptoms have three categories:
Early symptoms include irritability, anorexia, fatigue, insomnia, and muscle twitching. Other symptoms include poor memory, apathy, confusion, and the reduced ability to learn. Moderate deficiency symptoms consist of rapid heartbeat and other cardiovascular changes. Severe deficiency symptoms could lead to tingling, numbness, and a sustained contraction of the muscles, along with hallucinations and delirium.