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The Benefits of Magnesium

Magnesium is a mineral that is vital to human health at all stages of life. It is required to facilitate more than 300 essential biochemical reactions (chemical activities in the cells) throughout the body. Eating a varied diet ensures adequate intake of this important nutrient.

  1. Functions

    • Magnesium helps maintain healthy muscle, nerve and heart function, regulate blood pressure and blood sugar levels, and keep bones and teeth strong.

    Dietary Sources

    • Nuts, legumes, whole grains and dark leafy greens are all excellent food sources of magnesium.

    Deficiency

    • Magnesium deficiency is rare in the United States, but may occur in individuals with untreated diabetes or gastrointestinal disorders that interfere with proper absorption. Some prescription drugs can also cause magnesium levels to be depleted.

    Too Much Magnesium

    • Magnesium toxicity can result from excess magnesium supplementation. Individuals with kidney disease are at particular risk.

    Recommended Intake

    • The Dietary Reference Intake (DRI) for magnesium is 400 mg/day for males aged 19 to 30 years, 420 mg/day for males aged 31 years and older, 310 mg/day for females aged 19 to 30 years and 320 mg/day for females aged 31 years and older. Children require smaller doses.

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