Magnesium is a mineral that many people
do not eat enough of - some estimate that 30-50% of Americans don't
reach the 400 mg recommended by the FDA. Unfortunately, people on
low-carb diets may fare even worse - in one study, 70% of those 8
weeks into the Atkins diet were not eating sufficient magnesium.
Worse, people with diabetes who respond to low-carb diets may need
magnesium even more than others, since it is important in glucose
metabolism and blood sugar control. Other functions of magnesium
include participating in protein synthesis, bone development and
maintenance, DNA synthesis, and cell function.
Pumpkin Seeds - 1 oz kernels, roasted -
156 mg magnesium, 2 gm net carb
Spinach (also chard), 1/2 cup cooked -
78 mg magnesium, 2 gm net carb
Soybeans (try black soybeans), 1/2 cup
cooked - 74 mg magnesium, 3 gm net carb
Almonds, 1 oz - 77 mg magnesium, 3 gm
net carb
Peanuts, 1 oz - 52 mg magnesium, 4 gm
net carb
Flax seed, 1 tablespoon - 40 mg
magnesium, scant carb
Also: legumes, fish, green vegetables,
and yogurt
Every organ in the body, especially the
heart, muscles, and kidneys, needs magnesium. This mineral also
contributes to the makeup of teeth and bones. Magnesium activates
enzymes, contributes to energy production, and helps regulate levels
of calcium, copper, zinc, potassium, vitamin D, and other important
nutrients in the body.
You can get magnesium from many foods.
However, most people in the U.S. probably do not get as much
magnesium as they should from their diet. Foods rich in magnesium
include whole grains, nuts, and green vegetables. Green leafy
vegetables are particularly good sources of magnesium.
Although you may not get enough
magnesium from your diet, it is rare to be deficient in magnesium.
However, certain medical conditions can upset the body's magnesium
balance. For example, an intestinal virus that causes vomiting or
diarrhea can cause a temporary magnesium deficiency. Some health
conditions can lead to deficiencies, including - gastrointestinal
diseases, such as irritable bowel syndrome (IBS) and ulcerative
colitis, diabetes, pancreatitis, hyperthyroidism (high thyroid
hormone levels), kidney disease, and taking diuretics
Other factors that can lower magnesium
levels include - drinking too much coffee, soda, or alcohol, eating
too much sodium (salt), heavy menstrual periods, excessive sweating,
and prolonged stress.
Symptoms of magnesium deficiency may
include - agitation and anxiety, restless leg syndrome (RLS), sleep
disorders, irritability, nausea and vomiting, abnormal heart rhythms,
low blood pressure, confusion, muscle spasm and weakness,
hyperventilation, insomnia, poor nail growth, and seizures
Many herbs, spices, and seaweeds supply
magnesium, such as - agar seaweed, coriander, dill weed, celery seed,
sage, dried mustard, basil, fennel seed, savory, cumin seed,
tarragon, marjoram, and poppy seed.
Magnesium is available in many forms.
Recommended forms include magnesium citrate, magnesium gluconate, and
magnesium lactate, all of which are more easily absorbed into the
body than other forms. Time-release preparations may improve
absorption. Ask your doctor.
Other familiar sources are magnesium
hydroxide (often used as a laxative or antacid) and magnesium sulfate
(generally used orally as a laxative or in multivitamins, or added to
a bath). Some magnesium, such as Epsom salts, can be absorbed
through the skin. Preliminary research suggests Epsom salts can
relieve swelling, inflammation, and ease muscle aches and pains.
Be sure to check with your health care
provider before taking magnesium supplements and before giving them
to a child. Under certain circumstances, such as certain heart
arrhythmias or preeclampsia, a doctor will give magnesium by IV in
the hospital.
It is a good idea to take a B-vitamin
complex, or a multivitamin containing B vitamins, because the level
of vitamin B6 in the body determines how much magnesium will be
absorbed into the cells.
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 (NIH).
Adult
- Males, 19 to 30 years of age: 400 mg daily
- Females, 19 to 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 to 30 years of age: 350 mg daily
- Pregnant females, 31 and over: 360 mg daily
- Breastfeeding females, 19 to 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. Speak with your doctor.
Because of the potential for side
effects and interactions with medications, you should only take
dietary supplements under the supervision of a doctor.
Since magnesium is excreted by the
kidneys, people with heart or kidney disease should not take
magnesium supplements except under their doctors' supervision.
It is very 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.
More 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.
