Magnesium Deficiency, Magnesium Rich Foods, Benefits of Magnesium Supplements

Magnesium is a mineral that plays a vital in the formation of bones and teeth, and with the minerals calcium, sodium, and potassium, is involved in transmitting nerve signals and causing muscle contractions. Magnesium (Mg) also helps the body to process fat and protein and make proteins, and is necessary for the secretion of parathyroid hormone, which helps control the levels of calcium in the blood. Vitamin D increases the absorption of potassium in the intestine. Once absorbed, magnesium is stored in bone, muscles, cells, and the fluid that surrounds cells.

Magnesium deficiency

A dietary, or primary, deficiency of magnesium is rare. However, it can result from problems with the absorption of nutrients from the intestine, long-term use of diuretic medications, excessive vomiting, kidney disease, chronic alcohol abuse, hyperparathyroidism, and liver cirrhosis. Because magnesium is also needed for the normal functioning of the parathyroid glands, which secrete parathyroid hormone, low magnesium levels may adversely decrease the levels of calcium in the blood.
A magnesium deficiency leads to low levels of calcium and potassium in the blood, as well as changes to the digestive system, nervous and muscular systems, heart and circulatory systems, and the development of blood cells.
People who develop magnesium deficiency may have the following signs and symptoms: fatigue, weakness, poor appetite, impaired speech, irregular heart rhythms, anaemia, and tremors. Affected babies and young children may fail to thrive. The advanced signs of a deficiency include an abnormally rapid hearth rate and convulsions, and it may fatal if not treated.

Magnesium rich foods

Good sources
Magnesium is found naturally in all the foods below, some contain at least 50mg of magnesium per 100g

• Whole grains
• Globe artichokes
• Spinach, Potato, Blackeyed Peas, rice, Kidney Beans,
• Wholemeal bread
• Bran flakes, Cereal, shredded wheat, Oatmeal,
• Lamb’s kidney
• Red meat
• Beans and pulses, soybeans
• Nuts such as Brazils, almonds, cashews, and peanuts
• Sunflower seeds
• Sesame seeds
• Tofu
• Peanut butter, avocado, Chocolate milk, Banana, Raisins,

Green vegetables are good source of magnesium because the chlorophyll molecule contains magnesium in its center

Benefits of Magnesium Supplements

• Athletes and those with muscle cramps
• Pregnant women at risk of premature labour
• People with high blood pressure or other cardiovascular diseases, or irregular heart rhythm (arrhythmia)

• Those with asthma or frequent migraines

• People with diabetes, to increase the production of the hormone insulin

• Those with chronic constipation

• People with excessive urinary loss of magnesium, very low blood levels of magnesium, long-term problems absorbing nutrients, severe diarrhoea, or long-term vomiting

Magnesium Daily Requirement

Men 300mg

Women 270mg

Children 1-3years old: 80 mg, 4-8 years old: 130 mg, 9-13 years old: 240 mg

Warnings

Check with your doctor before taking magnesium supplements.
High doses may cause diarrhoea and nausea, muscle weakness, dizziness, lethargy, confusion, and difficulty breathing.