| Magnesium, an alkaline earth metal, is the ninth most | | | | system, muscles, kidney, liver and brain all rely upon |
| abundant element in the universe by mass. It | | | | magnesium to carry out their metabolic functions. |
| constitutes about 2% of the Earth's crust by mass, | | | | Food Sources of Magnesium |
| and it is the third most abundant element dissolved in | | | | - Pumpkin and squash seed kernels, Brazil nuts, Bran |
| seawater. | | | | ready-to-eat cereal (100%), Halibut, Quinoa, Spinach, |
| Magnesium is the 11th most abundant element by | | | | Almonds, Spinach, Buckwheat flour, Cashews, |
| mass in the human body; its ions are essential to all | | | | Soybeans, Pine nuts, Mixed nuts, White beans, |
| living cells. The free element (metal) is not found in | | | | Pollock, walleye, Black beans, Bulgur, Oat bran, |
| nature. Once produced from magnesium salts, it is | | | | Soybeans, Tuna, Artichokes, Peanuts, Lima beans, |
| now mainly obtained by electrolysis of brine and is | | | | Beet greens, Navy beans, Tofu, Okra, Soy beverage, |
| used as an alloying agent to make | | | | Cowpeas, Hazelnuts, Oat bran muffin, Great northern |
| aluminium-magnesium alloys, sometimes called | | | | beans, Oat bran, Buckwheat groats, Brown rice, |
| "magnalium" or "magnelium". | | | | Haddock |
| A balance of magnesium is vital to the well being of | | | | The magnesium content of plants varies considerably |
| all organisms. Magnesium is a relatively abundant ion in | | | | with how much magnesium is in the soil where the |
| the lithosphere and is highly bioavailable in the | | | | plants are grown. |
| hydrosphere. This ready availability, in combination | | | | Much of the magnesium content in food is lost during |
| with a useful and very unusual chemistry, may have | | | | processing - milling removes approximately 59% of |
| led to its usefulness in evolution as an ion for | | | | the magnesium from whole wheat. |
| signalling, enzyme activation and catalysis. However, | | | | Cooking foods in water also causes magnesium to |
| the unusual nature of ionic magnesium has also led to | | | | leach out during the cooking process. |
| a major challenge in the use of the ion in biological | | | | Recommended Daily Usage |
| systems. Biological membranes are impermeable to | | | | - 0-6 months - 50mg |
| Mg2+ (and other ions) so transport proteins must | | | | - 6-12 months - 70mg |
| facilitate the flow of Mg2+, both into and out of cells | | | | - 1-10 years - 150-250mg |
| and intracellular compartments. | | | | - 11-18 years - 300-400mg |
| Key Functions of Magnesium | | | | - 18 years + - 300-400mg |
| - Formation of bone - About two thirds of | | | | - pregnant / lactating - + 150mg |
| magnesium resides in bone. Researchers have found | | | | - Therapeutic Range: 50mg - 2500mg+ |
| that this bone magnesium plays two very distinct | | | | Nutritional Safety |
| roles in the support of health. Some of this | | | | - Deficiency (Not enough Magnesium): Poor dietary |
| magnesium contributes to the physical structure of | | | | intake of magnesium is a common cause of |
| bone, being part of the bones crystal lattice, its | | | | deficiency as are gastrointestinal tract problems such |
| "scaffolding", along with calcium and phosphorous. | | | | as malabsorption, diarrhea and ulcerative colitis. |
| The other portion of magnesium is found on the | | | | Physical stresses such as trauma, cold stress and |
| bone surface and acts as a storage site for | | | | surgery can also contribute to a magnesium |
| magnesium that the body can draw upon during | | | | deficiency as can kidney disease and alcoholism. The |
| times of inadequate magnesium intake. | | | | symptoms of magnesium deficiency can impact many |
| - Relaxation of nerves and muscles - Magnesium and | | | | physiological processes since this mineral plays such a |
| calcium act in conjunction to help to regulate nerve | | | | wide variety of roles in the body. Common |
| and muscle tone. In many nerves, magnesium serves | | | | symptoms involve changes in muscle and nerve |
| the function of being a chemical gatekeeper; when | | | | function such as muscle weakness, spasm and |
| there is enough magnesium around, calcium is blocked | | | | tremor. Since the heart is a muscle it can also |
| from rushing into the nerve cell and activating the | | | | experience compromised functioning concomitant |
| nerve and the nerve is kept in a state of relaxation. | | | | with magnesium deficiency which can result in |
| If dietary magnesium is inadequate, the gate blocking | | | | arrhythmia, irregular contractions and increased heart |
| can fail and the nerve may become overactivated. | | | | rate. Softening and weakening of bone can be the |
| When certain nerve cells are overstimulated, they | | | | result of a deficiency since magnesium plays an |
| send too many messages to the muscles causing | | | | important role in the maintenance of bone structure. |
| them to overcontract. This series of events helps to | | | | Included among other symptoms of magnesium |
| explain why magnesium deficiency can cause muscle | | | | deficiency are imbalanced blood sugar, elevated fats |
| soreness, tension, spasms, cramps and fatigue. | | | | in the bloodstream, elevated blood pressure, |
| - Other functions of magnesium - Many chemical | | | | headaches, seizures, depression, nausea, vomiting and |
| reactions in the body involve the presence of | | | | lack appetite. |
| enzymes, proteins that help to catalyze chemical | | | | - Toxicity (Too much Magnesium): Diarrhea is the |
| reactions. Since magnesium plays a role in over 300 | | | | most commonly experienced toxicity symptom |
| different enzymes, its physiological functions are very | | | | associated with high intake of magnesium. It is most |
| extensive and include (but are certainly not limited to) | | | | frequently seen when magnesium is taken as a |
| being involved in protein, carbohydrate and fat | | | | dietary supplement rather than from food sources. |
| metabolism, storage of energy in muscle cells and the | | | | While diarrhea can occur at lower supplemental |
| proper functioning of genes. Since the metabolic role | | | | doses, in research studies the doses of magnesium |
| of magnesium is so ubiquitous, it is difficult to identify | | | | associated with diarrhea range from 1,000-5,000 |
| a body system that would not be affected by a | | | | miligrams. In addition, generalized symptoms such as |
| magnesium deficiency. The digestive system, | | | | increased drowsiness or a sense of weakness may |
| endocrine system, cardiovascular system, nervous | | | | be attributable to magnesium toxicity. |