The Magic of Magnesium

Magnesium is the 4th most abundant mineral in our bodies and is essential in regulating hundreds of biochemical processes.

Most of the magnesium in the body is found in the skeletal system which gives strength to our bones.  The remaining magnesium is concentrated in the cells of soft tissue such as muscle, kidneys and liver, and in intracellular fluids.  Magnesium assists in protein synthesis, muscle contractibility, calcium homeostasis, vitamin D hydroxylation, and ion channel regulation, as well as regulation of blood glucose, insulin secretion and sensitivity, promotion of regular heart beats and immunity support. 

Magnesium-rich foods include whole grains, leafy green vegetables, legumes and nuts.  It is important to get your magnesium from foods such as these rather than dietary supplements because these foods provide a wide variety of nutrients, vitamins and minerals. 

Magnesium Deficiency: Major diseases such as diabetes and hypertension contribute to low magnesium levels as well as diuretic medications, excessive alcohol intake or caffeine consumption can increase urinary excretion of magnesium and lead to deficiency. Sign of magnesium deficiency include loss of appetite, nausea, fatigue and eventually cardiac complications. 

Disease Prevention: Research strongly suggests that adequate dietary magnesium reduces the risk of type 2 diabetes and cardiovascular risk factors such as hypertension, atherosclerosis, and metabolic syndrome. 

The Recommended Daily Allowance (RDA) for magnesium for individuals under the age of 18 ranges from 80 mg/day for a 1 year-old child to 410 mg/day for an 18 year-old young adult.  Adequate intake (AI) of 30-75 mg/day is recommended during the first year of life.  The RDA for women and men aged 19-30 are 310 mg/day and 400 mg/day, respectively.  The RDA for women aged 31 and older is 320 mg/day and for men it's 420 mg/day.  The Tolerable Upper Intake Level from non-food sources is 350 mg/day with the exception of those suffering from cardiac complications.  This upper limit is established because excessive magnesium supplementation (from magnesium salts for example) can result in diarrhea, dehydration, nausea, weakness, double vision, slurred speech, or paralysis. 

If you choose to take a magnesium supplement, avoid taking it with a multivitamin that contains other minerals such as iron, calcium, phosphorus or potassium due to decreases in absorption.  Additionally ingesting high levels of phytates and fiber can negatively impact magnesium absorption.

For more information on magnesium, visit http://ods.od.nih.gov/factsheets/magnesium  Here you will find a great table of magnesium food sources and the amount of magnesium they contain.

Reference: Today's Dietitian, December 2011  

One more magnesium quick tip:
If you are prone to migraines, try adding quinoa to your diet. Quinoa is a good source of magnesium, a mineral that helps relax blood vessels, preventing the constriction and rebound dilation characteristic of migraines. Increased intake of magnesium has been shown to be related to a reduced frequency of headache episodes reported by migraine sufferers. Quinoa is also a good source of riboflavin, which is necessary for proper energy production within cells. Riboflavin (also called vitamin B2) has been shown to help reduce the frequency of attacks in migraine sufferers, most likely by improving the energy metabolism within their brain and muscle cells.