Magnesium
Loanne Allen B.Sc., Grad. Dip. Diet & Nutr., MDAA

Magnesium is an essential mineral in the daily diet

Best Food Sources of Magnesium
- All vegetables, particularly dark-green leafy vegetables
- Soy Products such as soy flour, soy beans and tofu
- Legumes, Nuts & Seeds
- Whole grains (brown rice, millet, rye etc)
- Dried Fruit
What does Magnesium do?
- It helps produce and transport energy from the cells
- It helps muscles to contract and relax
- It helps in the synthesis of protein
- It helps in the functioning of certain enzymes in the body
Note: It is rare to have an excessive intake of magnesium, as the body will eliminate excess amounts.
What are the signs of a Magnesium Deficiency?
· Early symptoms include irritability, anorexia, fatigue, insomnia, and muscle twitching. Other symptoms include poor memory, apathy, confusion, and the reduced ability to learn.
· Moderate deficiency symptoms consist of rapid heartbeat and other cardiovascular changes.
· Severe deficiency symptoms could lead to tingling, numbness, muscle cramps, along with hallucinations and delirium.
Who is susceptible to a Magnesium Deficiency?
- Alcoholics, Surgery or Burns Patients – due to decreased absorption
- Some Medications
How much Magnesium is recommended?
· Children
o 1 year old: 40 to 80 milligrams per day
o Toddler: 80 milligrams per day
o 7-10 years old: 170 milligrams per day
· Adult females: 280-300 milligrams per day
· Pregnancy and lactation: 320 to 400 milligrams per day
· Adult males: 270-400 milligrams per day