Magnesium
Overview
Magnesium is an important mineral for
everyone. The RDA varies for everyone depending on sex and age.
Read about magnesium in this blog by David Mendosa. Most research
indicates that only about half of American adults reach the RDA.
Magnesium is used for more than 300
biochemical reactions in the body. It helps maintain normal muscle
and nerve function, it keeps heart rhythm steady, it supports a
healthy immune system, and it keeps bones strong. It also helps the
body digest, absorb, and utilize proteins, fats, and carbohydrates.
It also contributes to the makeup of teeth and bones. Most
important, it activates enzymes, contributes to energy production,
and helps regulate calcium levels, as well as copper, zinc,
potassium, vitamin D, and other important nutrients in the body.
Researchers are studying the role
magnesium plays in preventing and managing disorders such as
diabetes. They have found that it is an essential mineral in the
regulation of blood sugar, playing a part in the secretion and
function of insulin by opening cell membranes for glucose. Low blood
levels of magnesium are frequently seen in people with type 2
diabetes. A deficiency can cause insulin resistance, so that they
require greater amounts of insulin to maintain their blood sugar
within normal levels.
People with diabetes are always at risk
for wounds and slow healing, but with proper medical management and
nutrition, these hurdles can be overcome. Certain medical
conditions; however, can upset the body's magnesium balance. For
example, an intestinal virus that causes vomiting or diarrhea can
cause temporary magnesium deficiencies. Some gastrointestinal
diseases (such as irritable bowel syndrome or IBS and ulcerative
colitis), diabetes, pancreatitis, hyperthyroidism (high thyroid
hormone levels), kidney disease, and taking diuretics can lead to
deficiencies. Too much coffee, soda, salt, or alcohol, as well as
heavy menstrual periods, excessive sweating, and prolonged stress can
also lower magnesium levels.
Tests
A magnesium test is used to measure the
level of magnesium in the blood. Abnormal levels of magnesium are
most frequently seen in conditions or diseases that cause impaired or
excessive excretion of magnesium by the kidneys or that cause
impaired absorption in the intestines. Magnesium levels may be
checked as part of an evaluation of the severity of kidney problems
and/or of uncontrolled diabetes and may help in the diagnosis of
gastrointestinal disorders.
Since a low magnesium level can, over
time, cause persistently low calcium and potassium levels, it may be
checked to help diagnose problems with calcium, potassium,
phosphorus, and/or parathyroid hormone – another component of
calcium regulation.
Recommended Daily Allowance
Dosages are based on the dietary
reference intakes (DRIs) issued from the Food and Nutrition Board of
the United States Government's Office of Dietary Supplements, part of
the National Institutes of Health.
Pediatric
Do not give magnesium supplements to a
child without a doctor's supervision.
- Children 1 - 3 years of age: 40 - 80 mg daily
- Children 4 - 8 years of age: 130 mg daily
- Children 9 - 13 years of age: 240 mg daily
- Males 14 - 18 years of age: 410 mg daily
- Females 14 - 18 years of age: 360 mg daily
- Pregnant females 14 - 18 years of age: 400 mg daily
- Breastfeeding females 14 - 18 years of age: 360 mg daily
Adult
- Males 19 - 30 years of age: 400 mg daily
- Females 19 - 30 years of age: 310 mg daily
- Males 31 years of age and over: 420 mg daily
- Females 31 years of age and over: 320 mg daily
- Pregnant females 19 - 30 years of age: 350 mg daily
- Pregnant females 31 and over: 360 mg daily
- Breastfeeding females 19 - 30 years of age: 310 mg daily
- Breastfeeding females 31 years of age and over: 320 mg daily
A person's need for magnesium increases
during pregnancy, recovery from surgery and illnesses, and athletic
training. Always consult with your physician.
Food Sources
Rich sources of magnesium include tofu,
legumes, whole grains, green leafy vegetables, wheat bran, Brazil
nuts, soybean flour, almonds, cashews, blackstrap molasses, pumpkin
and squash seeds, pine nuts, and black walnuts. Other good dietary
sources of this mineral include peanuts, whole wheat flour, oat
flour, beet greens, spinach, pistachio nuts, shredded wheat, bran
cereals, oatmeal, bananas, and baked potatoes (with skin), chocolate,
and cocoa powder. Many herbs, spices, and seaweeds supply magnesium,
such as agar seaweed, coriander, dill weed, celery seed, sage, dried
mustard, basil, cocoa powder, fennel seed, savory, cumin seed,
tarragon, marjoram, and poppy seed.
Precautions
Because of the
potential for side effects and interactions with medications, dietary
supplements should be taken only under the supervision of a
knowledgeable health care provider. Since magnesium is excreted by
the kidneys, people with heart or kidney disease should not take
magnesium supplements except under their doctor's supervision.
It is rare to overdose on magnesium
from food. However, people who ingest large amounts of milk of
magnesia (as a laxative or antacid), epsom salts (as a laxative or
tonic), or magnesium supplements may overdose, especially if they
have kidney problems. Too much magnesium can cause serious health
problems, including nausea, vomiting, severely lowered blood
pressure, confusion, slowed heart rate, respiratory paralysis,
deficiencies of other minerals, coma, cardiac arrhythmias, cardiac
arrest, and death.
The common side effects from magnesium
include upset stomach and diarrhea.
Magnesium competes with calcium for
absorption and can cause a calcium deficiency if calcium levels are
already low. Some medications may lower magnesium levels in the
body. These include chemotherapy drugs, diuretics, digoxin (Lanoxin),
steroids, and certain antibiotics.
Possible Interactions
If you are currently being treated with
any of the following medications, you should not use magnesium
without first talking to your health care provider. Because the list
is long, I felt it would be better to quote it from this source.
Aminoglycosides -- Concomitant
use with magnesium may cause neuromuscular weakness and paralysis.
Antibiotics -- Taking magnesium
supplements may reduce the absorption of quinolone antibiotics,
tetracycline antibiotics, and nitrofurantoin (Macrodandin). Magnesium
should be taken 1 hour before or 2 hours after taking these
medications. Quinolone and tetracycline antibiotics include:
Ciprofloxacin (Cipro)
Moxifloxacin (Avelox)
Tetracycline (Sumycin)
Doxycycline (Vibramycin)
Minocycline (Minocin)
Blood Pressure Medications, Calcium
Channel Blockers -- Magnesium may increase the risk of negative
side effects (such as dizziness, nausea, and fluid retention) from
calcium channel blockers (particularly nifedipine or Procardia) in
pregnant women. Other calcium channel blockers include:
Aamlodipine (Norvasc)
Diltiazem (Cardizem)
Felodipine (Plendil)
Verapamil (Calan)
Medications for diabetes --
Magnesium hydroxide, commonly found in antacids such as Alternagel,
may increase the absorption of some medications used to control blood
sugar levels (particularly glipizide or Glucatrol and glyburide or
Micronase). If you take these medications to control blood sugar,
your doctor may need to adjust your dose.
Digoxin (Lanoxin) -- Low blood
levels of magnesium can increase negative effects from digoxin,
including heart palpitations and nausea. In addition, digoxin can
cause more magnesium to be lost in the urine. A doctor will monitor
magnesium levels in people taking digoxin to see whether they need a
magnesium supplement.
Diuretics -- Diuretics known as
loop (such as furosemide or Lasix) and thiazide (including
hydrochlorothiazide) can lower magnesium levels. For this reason,
doctors who prescribe diuretics may recommend magnesium supplements
as well.
Fluoroquinones -- Concomitant
use with magnesium may decrease absorption and effectiveness.
Flouroquinones should be taken a minimum of 4 hours before any
products containing magnesium.
Hormone Replacement Therapy --
Magnesium levels tend to decrease during menopause. Clinical studies
suggest, however, that hormone replacement therapy may help prevent
the loss of this mineral. Postmenopausal women, or those taking
hormone replacement therapy, should talk with a health care provider
about the risks and benefits of magnesium supplementation.
Labetol -- Concomitant use with
magnesium can slow heart beat abnormally and reduce cardiac output.
Levomethadyl -- Concomitant use
with magnesium may precipitate a heart condition called QT
prolongation.
Levothyroxine -- There have been
case reports of magnesium containing antacids reducing the
effectiveness of levothyroxine, a medication that treats underactive
thyroid.
Penicillamine -- Penicillamine,
a medication used to treat Wilson's disease (a condition
characterized by high levels of copper in the body) and rheumatoid
arthritis, can inactivate magnesium, particularly when high doses of
the drug are used over a long period of time. Supplementation with
magnesium and other nutrients may reduce side effects associated with
penicillamine. If you take penicillamine, a health care provider can
determine whether magnesium supplements are right for you.
Tiludronate (Skelid) and Alendronate
(Fosamax) -- Magnesium may interfere with absorption of
medications used in osteoporosis, including alendronate (Fosamax).
Magnesium or antacids containing magnesium should be taken 1 hour
before or 2 hours after taking these medications.
Others -- Aminoglycoside
antibiotics (such as gentamicin and tobramycin), thiazide diuretics
(such as hydrochlorothiazide), loop diuretics (such as furosemide and
bumetanide), amphotericin B, corticosteroids (prednisone or
Deltasone), antacids, and insulin may lower magnesium levels. Please
refer to the depletions monographs on some of these medications for
more information.