Dietary magnesium

Dietary magnesium is a vital mineral that is essential for the human body's overall health and functioning. It is involved in over 300 biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation.

Sources of Dietary Magnesium

Dietary magnesium can be obtained from a variety of food sources. The richest sources are green leafy vegetables, such as spinach and kale, due to the presence of chlorophyll, which contains magnesium. Other good sources include nuts and seeds, whole grains, legumes, and some types of fish like mackerel and halibut.

Health Benefits of Dietary Magnesium

Adequate intake of dietary magnesium is associated with a range of health benefits. It can help to reduce the risk of developing a number of chronic diseases, including hypertension, heart disease, and diabetes. It also plays a crucial role in bone health, with studies showing that a higher intake of dietary magnesium is associated with a greater bone density.

Recommended Dietary Allowance (RDA)

The Recommended Dietary Allowance (RDA) for magnesium varies depending on age and sex. For adult men, the RDA is 400-420 mg per day, while for adult women it is 310-320 mg per day. Pregnant women require a higher intake, with the RDA set at 350-360 mg per day.

Deficiency and Toxicity

Both deficiency and toxicity of magnesium are rare but can occur under certain circumstances. Symptoms of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. In more severe cases, it can lead to numbness, muscle cramps, seizures, personality changes, and an abnormal heart rhythm. On the other hand, excessive intake of magnesium can lead to diarrhea, nausea, abdominal cramping, and even more serious complications such as irregular heartbeat and cardiac arrest.

See Also

• Minerals (nutrition)
• Essential nutrient
• Health effects of salt

Nutrition information of Dietary magnesium

• USDA on Dietary magnesium