Serious deficiencies of magnesium are rare because magnesium is common in most food. Also, the kidneys limit losses of magnesium when intake is low. Nevertheless, average intake levels of magnesium in America are below the recommended levels. On the average, Americans eat about three-quarters of the RDA of magnesium. In older Americans intakes of magnesium are even lower.
Certain digestive disturbances can limit magnesium absorption. Irritable bowel syndrome and prolonged diarrhea have been associated with magnesium depletion. Kidney disorders may cause loss of magnesium. Magnesium depletion is frequently encountered in chronic alcoholics, both from low dietary intake and increased urinary losses. Some alcohol withdrawal symptoms may be related to magnesium deficiency. In elderly populations absorption of magnesium may be lower. Also, magnesium losses in urine increase in older people. These factors, coupled with lower intakes, increase the risk of magnesium depletion in the elderly.
Summary for Magnesium
Main functions: strengthens bones, promotes muscle relaxation, and used to stabilize ATP.
Adequate Intake: for adults, 300 mg to 420 mg per day.
Toxicity is possible from supplement use and may result in diarrhea.
Tolerable upper intake level is set at 350 mg for supplemental doses.
Deficiency is very rare. Intakes below the RDAs are common.
Sources: whole grains, nuts, leafy greens, and seeds.
Forms in the body: in bones, bound to protein, attached to ATP, and as ionized magnesium (Mg++).
Low levels of magnesium in the blood lead to low levels of calcium and potassium in the blood. Low blood levels of magnesium (hypomagnesemia) can cause muscular symptoms such as spasms and muscle tremors. ther symptoms may include digestive problems and personality changes .
Certain digestive disturbances can limit magnesium absorption. Irritable bowel syndrome and prolonged diarrhea have been associated with magnesium depletion. Kidney disorders may cause loss of magnesium. Magnesium depletion is frequently encountered in chronic alcoholics, both from low dietary intake and increased urinary losses. Some alcohol withdrawal symptoms may be related to magnesium deficiency. In elderly populations absorption of magnesium may be lower. Also, magnesium losses in urine increase in older people. These factors, coupled with lower intakes, increase the risk of magnesium depletion in the elderly.
Summary for Magnesium
Main functions: strengthens bones, promotes muscle relaxation, and used to stabilize ATP.
Adequate Intake: for adults, 300 mg to 420 mg per day.
Toxicity is possible from supplement use and may result in diarrhea.
Tolerable upper intake level is set at 350 mg for supplemental doses.
Deficiency is very rare. Intakes below the RDAs are common.
Sources: whole grains, nuts, leafy greens, and seeds.
Forms in the body: in bones, bound to protein, attached to ATP, and as ionized magnesium (Mg++).
Low levels of magnesium in the blood lead to low levels of calcium and potassium in the blood. Low blood levels of magnesium (hypomagnesemia) can cause muscular symptoms such as spasms and muscle tremors. ther symptoms may include digestive problems and personality changes .
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