What is Magnesium?:
Magnesium is a mineral that is essential to good health in the body. It is found predominantly in the bones in the body, but is also in cells of tissues and to a very small extent the blood.

Sources of Magnesium:
There are multiple food sources that provide Magnesium. Green vegetables such as spinach are very good sources of Magnesium. Additionally, many grains can provide significant amounts of Magnesium. However, grains that are processed and refined into white flour do not contain a significant amount of Magnesium. When white flour is refined, the Magnesium-rich germ and bran are removed.

Along with food, health supplements can provide Magnesium. Many multivitamins contain Magnesium as a part of the overall formulation. Due to Magnesium’s importance, multivitamins will include significant amounts of the mineral. There are also Magnesium-specific supplements that provide only the mineral itself.

Role of Magnesium in the Body:
Magnesium is used for over 300 biochemical reactions in the human body. According to the National Institute of Health, Magnesium serves the following purposes in the body:

• Maintains normal muscle and nerve function
• Keeps heart rhythm steady
• Supports a healthy immune system
• Keeps bones strong
• Promotes normal blood pressure
• Helps with metabolism and protein synthesis.

Along with these functions, Magnesium is believed to be important in helping prevent certain diseases such as hypertension and cardiovascular disease.

Magnesium Deficiency:
Physical effects of Magnesium deficiency are rarely found in the U.S. However, many Americans do not obtain the recommended intake of Magnesium. Some of the physical effects of Magnesium include loss of appetite, fatigue and weakness. Additionally, it is believed that people who do not acquire enough Magnesium may be more susceptible to conditions such as hypertension and cardiovascular disease.

Older adults may be at risk for Magnesium deficiency. Some people may have poor absorption of Magnesium, and therefore may need to obtain more to avoid deficiency. Also, people with diabetes can be susceptible to Magnesium deficiency.

Recommended Intake of Magnesium:
According to the National Institute of Health, children ages 1-13 require 80 mg to 240 mg of Magnesium per day. Males ages 14-18 require 410 mg/day, while females require 360 mg/day. Adult males ages 19-30 should have an intake of 400 mg/day while women should have an intake of 310 mg/day. Adult men over the age of 30 require 420 mg/day, while women require 320 mg/day.

More information on Magnesium:
http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/