![]() ![]() As magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms, and coronary spasms can occur. However, habitually low intakes or excessive losses of magnesium due to certain health conditions, chronic alcoholism, and/or the use of certain medications can lead to magnesium deficiency.Įarly signs of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. Symptomatic magnesium deficiency due to low dietary intake in otherwise-healthy people is uncommon because the kidneys limit urinary excretion of this mineral. Department of Agriculture’s (USDA’s) FoodData Central lists the nutrient content of many foods and provides comprehensive list of foods containing magnesium arranged by nutrient content and by food name. įor to jump to Table 2: Selected Food Sources of Magnesium, click on Sources Of Magnesium ![]() Īpproximately 30% to 40% of the dietary magnesium consumed is typically absorbed by the body. Tap, mineral, and bottled waters can also be sources of magnesium, but the amount of magnesium in water varies by source and brand (ranging from 1 mg/L to more than 120 mg/L). Selected food sources of magnesium are listed in Table 2. Some types of food processing, such as refining grains in ways that remove the nutrient-rich germ and bran, lower magnesium content substantially. Magnesium is also added to some breakfast cereals and other fortified foods. In general, foods containing dietary fiber provide magnesium. ![]() Green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains, are good sources. Magnesium is widely distributed in plant and animal foods and in beverages. Recommended Intakes Table 1: Recommended Dietary Allowances (RDAs) for Magnesium Age The most commonly used and readily available method for assessing magnesium status is measurement of serum magnesium concentration, even though serum levels have little correlation with total body magnesium levels or concentrations in specific tissues. Īssessing magnesium status is difficult because most magnesium is inside cells or in bone. Magnesium also plays a role in the active transport of calcium and potassium ions across cell membranes, a process that is important to nerve impulse conduction, muscle contraction, and normal heart rhythm. It contributes to the structural development of bone and is required for the synthesis of DNA, RNA, and the antioxidant glutathione. Magnesium is required for energy production, oxidative phosphorylation, and glycolysis. Magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. ![]() Magnesium, an abundant mineral in the body, is naturally present in many foods, added to other food products, available as a dietary supplement, and present in some medicines (such as antacids and laxatives). Here are the links to the various sections of the Magnesium Fact Sheet: Table of Contents *Here is a link to the alphabetical list of Dietary Fact Sheets From the Office of Dietary Supplements. Here are links to and excerpts from Magnesium Fact Sheet for Health Professionals from NIH Office Of Dietary Supplements.* ![]()
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