Magnesium (Mg)

Magnesium (Mg) – A Vital Macronutrient

Magnesium is a vital macronutrient that plays a crucial role in maintaining good health. It is involved in over 300 biochemical reactions in the body, making it essential for many bodily functions. In this article, we will explore the functions of magnesium in the body, its sources, the symptoms of deficiency and excess, and recommendations for its consumption.

Functions of Magnesium in the Body

Magnesium is involved in many important functions in the body, including:

• Regulating muscle and nerve function
• Maintaining a healthy immune system
• Regulating heart rhythm
• Maintaining healthy bones
• Regulating blood sugar levels
• Regulating blood pressure

Sources of Magnesium

Magnesium can be found in many foods, including:

• Dark leafy greens, such as spinach and kale
• Nuts and seeds, such as almonds and pumpkin seeds
• Whole grains, such as brown rice and quinoa
• Legumes, such as black beans and lentils
• Avocado
• Bananas
• Dark chocolate

Food	Magnesium content per 100g	Daily value in %
Dark chocolate (70-85% cocoa)	327 mg	82%
Pumpkin seeds	262 mg	66%
Almonds	268 mg	67%
Spinach	79 mg	20%
Chicken breast	21 mg	5%
Chicken egg	12 mg	3%
Banana	27 mg	7%
Avocado	29 mg	7%
Beans	25 mg	6%
Corn	37 mg	9%
Cashews	292 mg	73%
Brown rice	44 mg	11%
Quinoa	64 mg	16%
Salmon	30 mg	8%

Note: The daily value of magnesium for adults is approximately 400-420 mg for men and 310-320 mg for women. However, excessive intake of magnesium can be harmful, so it is important to consume it in moderation.

Symptoms of Magnesium Deficiency

Symptoms of magnesium deficiency can include:

• Muscle cramps and spasms
• Fatigue
• Weakness
• Loss of appetite
• Nausea and vomiting
• Abnormal heart rhythms
• Numbness and tingling in the hands and feet

Symptoms of Magnesium Excess

Symptoms of magnesium excess can include:

• Diarrhea
• Nausea and vomiting
• Abdominal cramping
• Low blood pressure
• Irregular heartbeat
• Confusion and disorientation

Recommendations for Magnesium Consumption

The recommended daily intake of magnesium for adults is 400-420 mg for men and 310-320 mg for women. However, it is important to note that excessive intake of magnesium can be harmful, so it is important to consume it in moderation.

To ensure adequate intake of magnesium, it is recommended to include magnesium-rich foods in your diet, such as dark leafy greens, nuts and seeds, whole grains, and legumes. If you are unable to consume enough magnesium through your diet, magnesium supplements are also available.

Interesting Facts about Magnesium

• Magnesium is an important element for plants, and its deficiency can lead to poor crop yields.
• Magnesium was discovered in 1808, and its name comes from the Greek word “magnesia,” which means “the place of Magnesia,” where the first samples of magnesium were found.
• Magnesium is used in the production of lightweight alloys, which are used in the aviation and automotive industries.

Scientific Research on Magnesium

Research has shown that consuming adequate amounts of magnesium can reduce the risk of developing type 2 diabetes and cardiovascular disease. Some studies also link magnesium deficiency to mood disorders and increased anxiety. Additionally, research has shown that magnesium can help reduce stress levels and improve sleep quality.

In conclusion, magnesium is a vital macronutrient that plays a crucial role in maintaining good health. It is important to consume adequate amounts of magnesium through your diet or supplements to ensure optimal health.