Learn about magnesium in this topic.
But remember that a healthy and balanced diet naturally provides for the body's needs.
What Is Magnesium?
Magnesium is an essential nutrient for the body, responsible for regulating salt levels in the blood, and is mostly stored in the bones and other tissues in the body.
What Are the Sources of Magnesium?
Magnesium can be found in many foods, such as:
- Legumes.
- Green leafy vegetables like spinach.
- Nuts and whole grains, like almonds, cashews, peanuts, and pumpkin seeds.
- Fish, poultry, and meat.
- Fruits like bananas.
- Dairy products and yogurt.
- Dark chocolate.
What Is the recommended intake of Magnesium?
Recommended daily requirement:
| Age | Upper limit for men | Upper limit for women |
|---|---|---|
| 0-6 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 | 419 mg | 360 mg |
| 19-30 years | 400 mg | 310 mg |
| 31-50 years | 420 mg | 320 mg |
| 51+ years | 420 mg | 320 mg |
| Pregnant Women: | 14-18 years: 400 mg
19-30 years: 350 mg 31-50 years: 360 mg |
|
| Breastfeeding Women: | 14-18 years: 360 mg
19-30 years: 310 mg 31-50 years: 320 mg |
What Are the Symptoms of Magnesium deficiency?
Deficiency is mostly uncommon, but some symptoms may include:
- Loss of appetite.
- Nausea.
- Vomiting.
What Are the Symptoms of Excessive Magnesium Consumption?
- Consuming high amounts may cause diarrhea.
Frequently Asked Questions
I am a person in good health. Is it possible for me to have excessively high Magnesium levels due to the dietary sources I consume daily?
No, it's not possible, since the kidneys eliminate any excess magnesium.
