Magnesium

Magnesium is essential for the production of ATP within the human body. It serves as a cofactor for various enzymes and is believed to regulate over 300 biochemical reactions. Classified as a macromineral, magnesium is required in larger quantities compared to trace elements. It is recognized as the second most abundant element found in human cells, where it facilitates numerous cellular functions. Among its various forms, magnesium chloride is the most readily available and easily absorbed.

Benefits of Magnesium

Bone Health

Magnesium is crucial for bone formation, aiding in the incorporation of calcium into the skeletal structure. Adequate magnesium intake enhances bone density and lowers the risk of osteoporosis, particularly in women. It also plays a role in activating vitamin D.

Diabetes

Magnesium is involved in carbohydrate and glucose metabolism, improving insulin secretion and proving beneficial for individuals with diabetes.

Heart Health

It helps maintain healthy lipid levels in the body, thereby supporting cardiovascular health.

Premenstrual Syndrome

Magnesium alleviates symptoms associated with premenstrual syndrome, including insomnia, bloating, leg swelling, breast tenderness, and weight gain.

Electrolyte Balance

It contributes to the maintenance of a healthy balance of minerals such as calcium, sodium, and potassium.

Health Risks of Excessive Magnesium Intake

Excessive magnesium consumption can lead to various health complications. An overdose may result in kidney damage and impair the central nervous system, potentially causing paralysis. Additionally, high magnesium intake can lead to diarrhea, which may be accompanied by nausea, vomiting, and abdominal cramps.

Deficiency of Magnesium

As already discussed magnesium is an important mineral for the several body functions.

Deficiency of magnesium results in the various health issues which are given below:-

Magnesium-Rich Food Sources

Green leafy vegetables such as spinach, legumes, and broccoli serve as excellent sources of magnesium. Additionally, whole grains, brown rice, black beans, oatmeal, carrots, bananas, milk, avocados, cereals, peanuts, almonds, and both soymilk and yogurt provide substantial amounts of this essential mineral.

Recommended Daily Intake of Magnesium

Infants:

• For those aged 0-6 months, the requirement is 30 mg (milligrams).
• For infants aged 7-12 months, the requirement increases to 75 mg.

Children:

• For children aged 1-3 years, the requirement is 80 mg.
• For those aged 4-8 years, the requirement is 130 mg.
• For children aged 9-13 years, the requirement is 240 mg.

Adults:

For males:

• The magnesium requirement for males aged 14 to 18 years is 410 mg.
• For males aged 19-30 years, the requirement is 400 mg.
• For males aged 31 years and older, the requirement is 420 mg.

For females:

• The magnesium requirement for females aged 14 to 18 years is 360 mg.
• For females aged 19-30 years, the requirement is 310 mg.
• For females aged 31 years and older, the requirement is 320 mg.
• Pregnant women require 350 mg of magnesium.
• Lactating women require 310 mg of magnesium.