Minerals
Magnesium
An essential mineral critical for energy production, nerve function, muscle health, and hundreds of enzymatic reactions
Quick Facts
Daily Needs
310-420 mg for adults, with variations based on age and sex
Importance
Magnesium is involved in over 300 enzymatic reactions including energy production, protein synthesis, gene maintenance, nervous system regulation, and muscle function.
Key Functions
- •Energy production (ATP synthesis and utilization)
- •Protein synthesis
- •Gene maintenance and DNA/RNA synthesis
- •Muscle contraction and relaxation
- •Nervous system regulation
- •Glucose metabolism and insulin function
- •Blood pressure regulation
- •Bone formation and maintenance
- •Antioxidant function
- •Stress hormone regulation
Deficiency Signs
- •Muscle cramps and spasms
- •Fatigue and weakness
- •Abnormal heart rhythms
- •Numbness and tingling
- •Loss of appetite
- •Nausea and vomiting
- •Personality changes
- •Anxiety, irritability, and depression
- •Insomnia and poor sleep
- •Headaches and migraines
- •High blood pressure
- •Osteoporosis
Excess Signs
- •Diarrhea (most common symptom)
- •Nausea and abdominal cramping
- •Low blood pressure
- •Irregular heartbeat
- •Respiratory depression (in severe cases)
- •Lethargy
- •Confusion
- •Coma (in extreme cases)
Best Food Sources
- •Dark leafy greens (spinach, kale, collard greens)
- •Nuts and seeds (especially pumpkin seeds, almonds, cashews)
- •Legumes (black beans, chickpeas, edamame)
- •Whole grains (brown rice, quinoa, whole wheat)
- •Dark chocolate (70%+ cocoa)
- •Avocados
- •Bananas
- •Fatty fish (salmon, mackerel)
- •Tofu
- •Dried fruits (figs, prunes, apricots)
Absorption Facts
- •Absorption occurs primarily in the small intestine
- •Vitamin D improves magnesium absorption
- •High calcium or phosphorus intake can reduce absorption
- •Phytates and oxalates in some plant foods can bind magnesium
- •Excessive alcohol consumption impairs absorption
- •Gut health significantly impacts absorption efficiency
- •Only about 30-40% of dietary magnesium is typically absorbed
Special Considerations
- •Stress increases magnesium requirements
- •Physical exercise depletes magnesium and may require higher intake
- •Soil depletion has reduced magnesium content in many foods
- •Digestive disorders can significantly impair absorption
- •Certain medications (diuretics, antibiotics, acid reducers) can deplete magnesium
- •Diabetics often have higher magnesium requirements
- •Different forms of magnesium supplements have varying bioavailability and effects
- •Excessive sweating increases magnesium losses
About Magnesium
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