Guest guest Posted January 31, 2001 Report Share Posted January 31, 2001 From WebMd: 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 Quote Link to comment Share on other sites More sharing options...
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