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Magnesium

The major mineral

Magnesium is an abundant mineral in the body. Magnesium is a mineral cofactor in more than 300 enzyme systems regulating various biochemical reactions, including blood pressure, blood glucose control, muscle and nerve function, and protein synthesis.

 

In addition, magnesium is required for glycolysis, energy production, and oxidative phosphorylation. Magnesium plays a role in the structural development of bone and is necessary for synthesizing the antioxidant glutathione and DNA and RNA.


Magnesium is also required in the active transport of potassium and calcium across cell membranes. This process is essential to nerve impulse conduction, muscle contraction, and normal heart rhythm. An adult human body has about 25 g of magnesium, 50%-60% in bones, and most of the rest in soft tissues.

Podium with Hearts and Balls

Magnesium is one of the seven major minerals needed by the human body.

Magnesium is an abundant mineral in the body and an essential mineral required by the body.

Magnesium plays many essential roles in the functioning and maintenance of the human body.

Magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including:

  • Blood pressure regualtion

  • Blood glucose control

  • Protein synthesis

  • Muscle and nerve function.

​Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes; this process is vital to nerve impulse conduction, muscle contraction, and normal heart rhythm.

Podium with Hearts and Balls

Magnesium is one of the seven major minerals needed by the human body.

Magnesium contributes to the structural development of bone and is required by the body to synthesize DNA and RNA. Magnesium also plays a role in the antioxidation function by helping make the antioxidant glutathione.

​Magnesium is an abundant mineral in the body. There are approximately 25 grams of Magnesium in the adult human body. Magnesium is essential for many processes, including regulating blood sugar levels, muscle and nerve function, and blood pressure. Magnesium also plays a role in making bone, protein, and DNA. In addition, Magnesium is a major mineral affecting the metabolism of other minerals, calcium, sodium, and potassium.

Podium with Hearts and Balls

Magnesium is one of the seven major minerals needed by the human body.

  • Magnesium helps maintain nerve and muscle cells and signals muscles to contract and relax.

  • Magnesium keeps the heart rhythm steady and promotes normal blood pressure.

  • Magnesium serves as a component of bones. About 50%-60% of the Magnesium in the body is in bone, which is essential for maintaining bone structure and density.

  • Magnesium helps regulate blood glucose levels and other body functions, such as making body proteins and producing body energy. Magnesium helps the body use sugars and reduce the risk of insulin resistance. In addition, Magnesium may help maintain the immune system and immune response.

  • Magnesium is essential for maintaining a supply of nucleotides for DNA and RNA synthesis. Therefore, Magnesium is critical for dividing growing cells. DNA and RNA are the cell's genetic materials, and DNA is the body's master plan for cell growth and repair.

Dried Oranges

Nutritional food sources of Magnesium:

Magnesium is widely distributed in plant-based and animal-based foods and beverages.

 

Nuts and seeds, legumes, whole grains, beans and peas, and some leafy vegetables are good sources of Magnesium.

Dark-green vegetables are good sources of Magnesium because chlorophyll contains Magnesium.

 

The germ and bran of whole grains are good sources of Magnesium—whole grains loaves of bread and cereals.

 

Some fortified foods, such as fortified breakfast cereals, are also sources of Magnesium. Milk, yogurt, and other dairy products have Magnesium.

The top 25 natural foods containing Magnesium:

  • Pumpkin seeds

  • Chia seeds

  • Almonds

  • Spinach

  • Cashews

  • Peanuts

  • Soymilk

  • Black beans

  • Edamame

  • Peanut butter

  • Potato

  • Yogurt

  • Oatmeal

  • Kidney beans

  • Banana

  • Salmon

  • Milk

  • Raisins

  • Whole wheat bread

  • Avocado

  • Chicken

  • Beef

  • Broccoli

  • Apple

  • Rice

Dried Oranges

How much Magnesium do we need?

The amount of Magnesium people need depends on their age and sex.

Average daily recommended amounts (RDA) are listed below in the table in milligrams (mg).

There are three age groups in terms of Magnesium need. 14-18 age group, 19-30 age group, and age 31 and older age group.

For the 14-18 age group, the Recommended Dietary Allowance, RDA, for males is 410 milligrams daily, and for females is 360 milligrams.

For the 19-30 age group, the RDA for males is 400 milligrams daily, and for females is 310 milligrams.

For the age group of 31 and older, the RDA for males is 420 milligrams daily; the RDA for females is 320 milligrams daily.

Please refer to the following RDA table for females in pregnancy and lactation.

​

The Recommended Dietary Allowances (RDAs) for Magnesium in the unit of milligrams (mg) are listed in the follwoing table:

Recommended Dietary Allowances (RDAs) for Phosphorus
Dried Oranges

There are harmful effects from excessive intake of Magnesium.

Tolerable Upper Intake Level (UL) of Magnesium is listed in the milligrams unit.

The ULs include Magnesium from only dietary supplements and medications. The ULs do not include Magnesium found naturally in foods and beverages. The UL of Magnesium for healthy people nine and older is 350 milligrams.

​The UL appears to be lower than the RDA for many age groups because the RDAs include magnesium from all sources from food, beverages, dietary supplements, and medications. However, the ULs include magnesium from only dietary supplements and medications; The ULs do not include magnesium found naturally in food and beverages.

 

Definitions:

  • Recommended Dietary Allowance (RDA): Average daily level of intake sufficient to meet the nutrient requirements of nearly all (97%–98%) healthy individuals; often used to plan nutritionally adequate diets for individuals.

  • Tolerable Upper Intake Level (UL): Maximum daily intake unlikely to cause adverse health effects.

Recommended Dietary Allowances (RDAs) for Phosphorus
Diet Plan

Reference:

  • Rude RK. Magnesium. In: Coates PM, Betz JM, Blackman MR, Cragg GM, Levine M, Moss J, White JD, eds. Encyclopedia of Dietary Supplements. 2nd ed. New York, NY: Informa Healthcare; 2010:527-37.

  • Rude RK. Magnesium. In: Ross AC, Caballero B, Cousins RJ, Tucker KL, Ziegler TR, eds. Modern Nutrition in Health and Disease. 11th ed. Baltimore, Mass: Lippincott Williams & Wilkins; 2012:159-75.

  • Volpe SL. Magnesium. In: Erdman JW, Macdonald IA, Zeisel SH, eds. Present Knowledge in Nutrition. 10th ed. Ames, Iowa; John Wiley & Sons, 2012:459-74.

 

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