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Advantages, Deficiency, Dosage, Results, and Extra

What Is Magnesium?

Magnesium is a mineral that is essential to the physique’s operate. Magnesium helps maintain blood stress regular, bones robust, and the guts rhythm regular.

Magnesium Advantages

Specialists say that many individuals within the U.S. aren’t consuming sufficient meals with magnesium. Adults who get lower than the really useful quantity of magnesium usually tend to have elevated irritation markers. Irritation, in flip, has been related to main well being situations similar to coronary heart illness, diabetes, and sure cancers. Additionally, low magnesium seems to be a danger issue for osteoporosis.

There’s some proof that consuming meals excessive in magnesium and different minerals may also help forestall hypertension in folks with prehypertension.

Intravenous or injected magnesium is used to deal with different situations, similar to eclampsia throughout being pregnant and extreme bronchial asthma assaults. Magnesium can be the primary ingredient in lots of antacids and laxatives.

Severe magnesium deficiencies are uncommon. They’re extra seemingly in individuals who:

Well being care suppliers generally counsel that individuals with these situations take magnesium dietary supplements.

Proton pump inhibitors (PPIs), a standard kind of drugs used to deal with acid reflux disorder, have additionally been tied to low magnesium ranges. Examples of PPIs embody dexlansoprazole (Dexilant), esomeprazole (Nexium), lansoprazole (Prevacid), omeprazole (Prilosec, Zegerid), pantoprazole (Protonix), and rabeprazole (Aciphex). When you take any of those medicines on a long-term foundation, your well being care supplier might test your magnesium stage with a blood take a look at.

Magnesium Really useful Every day Allowance

The really useful dietary allowance (RDA) consists of the magnesium you get from each the meals you eat and any dietary supplements you’re taking.


Really useful Dietary Allowance (RDA)


1-3 years

80 mg/day

4-8 years

130 mg/day

9-13 years

240 mg/day


14-18 years

360 mg/day

19-30 years

310 mg/day

31 years and over

320 mg/day


Underneath 19 years: 400 mg/day
19 to 30 years: 350 mg/day
31 years and up: 360 mg/day


Underneath 19 years: 360 mg/day
19 to 30 years: 310 mg/day
31 years and up: 320 mg/day


14-18 years

410 mg/day

19-30 years

400 mg/day

31 years and up

420 mg/day

Most individuals get greater than sufficient magnesium from meals and don’t must take magnesium dietary supplements. Extreme use of magnesium dietary supplements will be poisonous. Along with what you get from meals, the best dose it is best to take of magnesium dietary supplements is:

  • 65 mg/day for kids ages 1-3
  • 110 mg/day for kids ages 4-8
  • 350 mg/day for adults and kids ages 9 and up

These doses are the best anybody ought to add to their eating regimen. Many individuals ingest important portions of magnesium by means of the meals they eat. It is protected to get excessive ranges of magnesium naturally from meals, however including giant quantities of dietary supplements to your eating regimen can show harmful. Don’t exceed these most suggested ranges.

Pure Sources of Magnesium

Pure meals sources of magnesium embody:

  • Inexperienced, leafy greens, like spinach
  • Nuts
  • Beans, peas, and soybeans
  • Entire-grain cereals

Consuming entire meals is at all times finest. Magnesium will be misplaced throughout refinement and processing.

Magnesium Dangers

  • Unwanted side effects. Magnesium dietary supplements may cause nausea, cramps, and diarrhea. Magnesium dietary supplements typically trigger softening of stool.
  • Interactions. Magnesium dietary supplements might work together with sure medicines, together with diuretics, coronary heart medicines, or antibiotics. Verify together with your well being care supplier in case you are taking any drugs earlier than taking magnesium.
  • Dangers. Folks with diabetes, intestinal illness, coronary heart illness or kidney illness shouldn’t take magnesium earlier than talking with their well being care supplier.
  • Overdose. Indicators of a magnesium overdose can embody nausea, diarrhea, low blood stress, muscle weak point, and fatigue. At very excessive doses, magnesium will be deadly.

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