Magnesium (Mg++)

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Functions

  • essential to bone growth and production of cells and genetic material
  • cofactor in enzymatic release of energy
  • regulates neuromuscular sensitivity
    • including regulation of normal heart rhythm

Deficiency

  • muscle cramps and weakness
  • twitching
  • confusion
  • irregular heartbeat
  • insomnia
  • deficiency most often seen in
    • alcoholics
    • people taking diuretics
    • those dehydrated from prolonged diarrhea

Good Sources

Natural

  • green, leafy vegetables (raw)
  • nuts
  • beans
  • soybeans and soy products
  • whole grains
  • fish, crab, oysters, scallops
  • kelp
  • potato, sweet potato, beets
  • avocado
  • figs, apricots, dates, prunes, raisins, banana, blackberry, coconut
  • also found in plant and animal tissues but seldom occurs in high concentration

Food Quantity mg
Peanut butter 1 tbsp 28
Cashews 12 50
Potato, baked 1 medium 55
Spinach, cooked 1/2 cup 79
Kelp 1 oz 217
Buckwheat 1 oz 65

Artificial

  • wheat bran
  • wheat germ
  • black strap molasses
  • brewer's yeast

Recommended Daily Allowances (RDA)

  • Males
      • 420 mg
    • 19 yrs. and older
      • 350 mg
    • 15-18 yrs.
      • 400 mg
    • 11-14 yrs
      • 270 mg
  • Females
      • 320 mg
    • 19 yrs. and older
      • 280 mg
    • 15-18 yrs.
      • 300 mg
    • 11-14 yrs
      • 280 mg
  • Pregnant females
    • 320 mg
  • Lactating females with infant
    • 7 mths - 1 yr
      • 340 mg
    • 1-6 mths
      • 355 mg
  • Children
    • 7-19 yr.
      • 170 mg
    • 4-6 yrs.
      • 120 mg
    • 1-3 yrs
      • 80 mg
  • Infants
    • 7 mths - 1 yr
      • 60 mg
    • birth - 6 mths
      • 40 mg
  • Varied values reflect different references

Tolerable Upper Intake Levels (UL)

  • Adults (19 to 50 yrs)
    • not yet determined
    • 350 g is the UL of pharmacological magnesium only.
    • there is no evidence of ill effects ingesting amounts naturally occurring in food

Intakes above UL may lead to negative health consequences.

Supplementation

  • Not usually recommended, unless a dietary deficiency is diagnosed


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