Magnesium is a mineral that's crucial to the body's function, essential for healthy muscles, nerves, bones and blood sugar levels.
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Long-term magnesium deficiency can cause symptoms like loss of appetite, nausea and vomiting, fatigue and weakness, shaking, pins and needles, muscle spasms, and more.
Detecting magnesium deficiency:
An adult body contains approximately 25 g magnesium, with 50% to 60% present in the bones and most of the rest in soft tissues. A blood test will be ordered to check your magnesium level, but a biopsy is necessary to reveal accurate results. However, such tests are rather rare amongst the general public.
Who is at high risk?
People in the third age are at a higher risk of magnesium deficiency. This is because, with increasing age, there is a reduction in the level of mineral intake from food and its absorption in the digestion system. Many people in this age group take different medications for all kinds of chronic diseases, which may also impact the magnesium levels in the body.
Additionally, people who suffer from digestive issues, such as Celiac or Crohn's disease, as well as people with type 2 diabetes or those who underwent a bariatric surgery, are also at a higher risk.
Furthermore, athletes require higher intake of magnesium because sweating and excessive urination causes a faster rate of magnesium loss.
How much magnesium should I intake per day?
The Recommended Dietary Allowance (RDA) for adults 19-51+ years is 400-420 mg daily for men and 310-320 mg for women.
Can my magnesium intake be too high?
The Tolerable Upper Intake Level (UL), or the maximum daily intake unlikely to cause harmful effects on health, for magnesium is 350 milligrams from supplements only. This does not include natural magnesium intake from food and drinks.
High doses of magnesium from supplements or medications can cause nausea, abdominal cramping and diarrhea.
How do I get in my daily magnesium?
Some good sources of magnesium include leafy green vegetables — such as spinach — legumes, nuts, seeds and whole grains. Magnesium is a common nutrient in many foods, and its deficiency is a rather rare phenomenon.
Magnesium supplements or daily multivitamins are also available for those who struggle to reach the desired daily amount.