Our body needs magnesium because it helps to maintain a normal muscle and nerve function, keeps bone strong, supports the immune system, regulates the blood sugar, keeps the heart rhythm steady and promotes the normal blood pressure. It is also involved in many metabolic reactions and protein synthesis.

About 300 biochemical reactions need magnesium in our body. It is the 4th abundant mineral in our body – 60% in the bones, 39% in the cells and 1% in blood.

These are the common reasons of Magnesium deficiency:

Diuretics, antibiotics and anti-neoplastic medication (drug against cancer), persons with poorly managed diabetics, alcoholics, persons with chronic absorption problems, persons who have muscle contraction and cramps, individuals with low blood potassium and calcium and aged persons also have Magnesium deficiency.

Early symptoms of magnesium deficiency are loss of appetite, nausea, vomiting, fatigue and weakness. In advanced stage numbness, muscle contraction and cramps, seizures, personality changes, abnormal heart rhythms and coronary spasms can occur.

Foods rich in magnesium are almond, ground nut, soybean, spinach, other nuts, oatmeal, potato, wheat bran, yoghurt, lentils, kidney beans, milk, banana, all dark green leafy vegetables and fish.

The amount of daily intake of magnesium is as follows:

Age

 Daily intake (mg)

 Daily intake(mg)
Females

 Daily intake(mg)
Males

Infants:
0 to 12 months

Children:
1 to 3 years
4 to 6 years
7 to 9 years
10 to 12 years

Adolescents:
13 to 14 years
15 to 18 years

Adults:
Above 19 years

Pregnant
Breastfeeding 


30 to 120


140
200
220
–


–
–


–

+100
+150


–


–
–
–
250


300
350


300


–
–

 
–


–
–
–
280


330
400

350

–
–



Magnesium taken from the food is not at all a risk but too much of supplemental Magnesium poses a risk. The adverse effects are diarrhoea and abdominal cramping. You must stop taking it and go to the doctor.