Magnesium is the fourth most abundant mineral in the body. Magnesium is essential for the body to perform several functions such as muscle and nerve function, bone formation, DNA and RNA synthesis, heart health, and energy production.
Recommended Dietary Allowances (RDAs) for Magnesium
Age Male Female
Birth to 6 months 30 mg* 30 mg*
7–12 months 75 mg* 75 mg*
1–3 years 80 mg 80 mg
4–8 years 130 mg 130 mg
9–13 years 240 mg 240 mg
14–18 years 410 mg 360 mg
19–30 years 400 mg 310 mg
31–50 years 420 mg 320 mg
51+ years 420 mg 320 mg
Sources:
Magnesium is naturally present in many foods, dairy products like milk, yogurt, milk products, and also fortified foods.
Some of the foods which contain magnesium include:
- Green leafy vegetables
- Fruit (figs, avocado, banana and raspberries)
- Nuts and seeds
- Legumes (black beans, chickpeas and kidney beans)
- Vegetables (peas, broccoli, cabbage, green beans, artichokes, asparagus, brussels sprouts)
- Seafood (salmon, mackerel, tuna)
- Whole grains (brown rice and oats)
- Raw cacao
- Dark Chocolate
- Tofu
- Baked beans
- Chlorella powder
Symptoms of magnesium deficiency include:
- Loss of appetite
- Nausea
- Vomiting
- Fatigue
- Weakness
- Abnormal heart rhythms
- Numbness or tingling
- Muscle contractions and cramps
Who are at risk of Mg deficiency?
- People with gastrointestinal diseases
- People with type 2 diabetes
- People with alcohol dependence
- Older adults
Diagnostic Values:
A simple blood test can help detect the serum Mg levels. The normal range for blood magnesium level is 1.7 to 2.2 mg/dL (0.85 to 1.10 mmol/L).
What Abnormal Results Mean
A high magnesium level may be due to:
- Adrenal insufficiency
- Diabetic ketoacidosis
- Taking the medicine lithium
- Loss of kidney function
- Loss of body fluids (dehydration)
- Milk alkali syndrome
A low magnesium level may be due to:
- Alcohol use disorder
- Hyperaldosteronism
- Hypercalcemia
- Kidney disease
- Long-term (chronic) diarrhea
- Taking certain medicines such as proton pump inhibitors (for GERD), diuretics (water pills), aminoglycoside antibiotics, amphotericin, cisplatin, calcineurin inhibitors
- Inflammation of the pancreas
- Uncontrolled diabetes
- Preeclampsia
- Ulcerative colitis