Magnesium

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Magnesium

What It Is

Magnesium is one of the minerals that we require in relatively large

amounts. It is particularly abundant in green vegetables, and is also

available in natural supplements--some of which require a physician's

prescription.

What It Does

Magnesium plays many roles in the body. It promotes absorption and use

of other minerals such as calcium, helps move sodium and potassium

across the cell membranes; is involved in the metabolism of proteins,

and turns on essential enzymes.

Why You Need It

Magnesium helps bones grow and teeth remain strong. It enables nerve

impulses to travel through the body, keeps the body's metabolism in

balance, and helps the muscles--including the heart--work properly.

Small amounts of magnesium work as an antacid; large amounts of

magnesium work as a laxative.

Can You Take Too Much?

Although magnesium toxicity is rare, it can lead to serious problems,

including severe nausea and vomiting, extreme muscle weakness, and

difficulty breathing. The blood pressure can drop to an extremely low

level, and the heartbeat may become irregular.

   If your heartbeat seems irregular, seek emergency medical

treatment immediately. Stop taking magnesium supplements and call your

doctor if you notice any of the other signs of potential magnesium

toxicity. You should also tell your physician if you lose your appetite,

develop diarrhea, abdominal pain, mood changes, fatigue, or weakness; or

if you experience discomfort when you urinate.

Recommended Daily Allowances

ADULTS

Males 11 to 14 years:350 milligramsMales 15 to 18 years:400

milligramsMales 18 and older:350 milligramsFemales 11 and older:300

milligrams

Women require an additional 150 milligrams of magnesium each day during

pregnancy and while breastfeeding an infant. However, it is best to get

the extra amount through your diet. Experts advise against taking

magnesium supplements during pregnancy--the risk to the developing baby

outweighs any benefits of supplementation.

   You should also avoid taking large quantities of magnesium

while you are breastfeeding. If magnesium supplements are necessary,

your physician will recommend that you stop breastfeeding.

CHILDREN

Infants up to 6 months:50 milligramsAges 6 to 12 months:70

milligramsAges 1 to 3 years:150 milligramsAges 4 to 6 years:200

milligramsAges 7 to 10 years:250 milligrams

Best Dietary Sources

Many foods are rich in magnesium. Good sources include fish and seafood,

including bluefish, carp, cod, flounder, halibut, herring, mackerel,

ocean perch, shrimp, and swordfish; fruits and fruit juice; leafy green

vegetables; dairy products; nuts, including almonds; molasses; soybeans;

sunflower seeds; wheat germ; and snails.

   One-half cup of dry soybeans contains 278 milligrams of

magnesium; 1/2 pound of spinach provides 200 milligrams. One-half of a

medium avocado contains 51 milligrams; 1 cup of bottled grape juice has

30 milligrams, a cup of skim milk or buttermilk 34 milligrams, a cup of

ice cream 19 milligrams.

 

 

Take good care.

 

Love,

Renee and Jerry