Magnesium in diet

Definition

Magnesium is an essential mineral for human nutrition.

Alternative Names

Diet - magnesium

Function

Magnesium is needed for more than 300 biochemical reactions in the body. It helps to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heartbeat steady, and helps bones remain strong. It also helps adjust blood glucose levels. It aids in the production of energy and protein.

There is ongoing research into the role of magnesium in preventing and managing disorders such as high blood pressure, heart disease, and diabetes. However, taking magnesium supplements is not currently advised. Diets high in protein, calcium, or vitamin D will increase the need for magnesium.

Food Sources

Most dietary magnesium comes from dark green, leafy vegetables. Other foods that are good sources of magnesium are:

Side Effects

Side effects from high magnesium intake are not common, except in people with significantly reduced kidney function. The body generally removes extra amounts. Magnesium excess most often occurs when a person is:

Although you may not get enough magnesium from your diet, it is rare to be truly lacking in magnesium. The symptoms of such a shortage include:

Lack of magnesium can occur in people who abuse alcohol or in those who absorb less magnesium including:

Symptoms due to a lack of magnesium have three categories.

Early symptoms:

Moderate deficiency symptoms:

Severe deficiency:

Recommendations

Dosages for magnesium, as well as other nutrients, are provided in the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board at the National Academies of Sciences, Engineering, and Medicine. DRI is a term for a set of reference intakes that are used to plan and assess the nutrient intakes of healthy people. These values, which vary by age and sex, include:

Dietary Reference Intakes for magnesium:

Infants

*AI or Adequate Intake

Children

Adults

References

National Institutes of Health website. Magnesium: fact sheet for health professionals. ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/. Updated June 2, 2022. Accessed February 9, 2023.

Yu ASL. Disorders of magnesium and phosphorus. In: Goldman L, Schafer AI, eds. Goldman-Cecil Medicine. 26th ed. Philadelphia, PA: Elsevier; 2020:chap 111.



Review Date: 1/19/2023
Reviewed By: Stefania Manetti, RD/N, CDCES, RYT200, My Vita Sana LLC - Nourish and heal through food, San Jose, CA. Review provided by VeriMed Healthcare Network. Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.
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