Magnesium
Topics covered:
- What is magnesium?
- What does vitamin E do for us?
- What types of foods contain magnesium?
- What is the Recommended Daily Allowance (RDA)?
- Are there health risks associated with magnesium?
- References
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Magnesium is an essential micronutrient (macro-mineral).
What does magnesium do for us?
Our bodies use magnesium for making hormones, assisting in enzyme responses, building and maintaining strong bones and muscles, and for healing. Magnesium also regulates the heartbeat and may lower the risk of heart disease.
What types of foods contain magnesium?
Magnesium can naturally be found in foods such as beans and vegetables.
What is the minimum Recommended Daily Allowance (RDA)?
Ages 0-3 years: 80 mg
Ages 4-8 years: 130 mg
Ages 9-13 years: 240 mg
Ages 14-18 years (females)*: 360 mg
Ages 14-18 years (males): 410 mg
Ages 19-30 years (females)*: 310 mg
Ages 19-30 years (males): 400 mg
Ages 31+ years (females)*: 320 mg
Ages 31+ years (males): 420 mg
*If you are pregnant or breast feeding, consult with a dietitian for your RDA?
Are there health risks associated with magnesium?
Magnesium deficiency leads to tremors, migraines, insulin resistance, vomiting, higher blood pressure, muscle and bone weakness, and disorientation.
- Boyle, Marie A., and Sara Long. Personal Nutrition, Seventh Edition California, Wadsworth College Learning, 2010.
- “Minerals.” U.S. National Library of Medicine. March 9, 2009. Retrieved May 31, 2011 <http://www.nlm.nih.gov/medlineplus>
- “Magnesium.” Health Supplements Nutritional Guide. 2008. Retrieved April 15, 2011 <http://www.healthsupplementsnutritionalguide.com>
- Griffin, Morgan R. “Magnesium.” WebMD. David C Leopold, MD. December 7, 2010. Retrieved April 21, 2011 <http://www.WebMD.com>
Disclaimer
Reasonable care has been taken in preparing this document, and the information provided herein is believed to be accurate. However, this information is not intended to constitute an “authoritative statement” under Food and Drug Administration rules and regulations.
General Safety Advisory
This information is not intended to be a substitute for professional medical advice. It is important to seek the advice of a physician about any medical condition or symptom. It is also important to seek the advice of a physician, registered dietitian, pharmacist, or other qualified health professional about the appropriateness of taking dietary supplements and their potential interactions with medications.