Magnesium
The magnesium-calcium balance is important since they have similar functions and can either encourage or antagonize each other. Our body needs twice as much calcium as magnesium. Too much magnesium inhibits bone formation, whereas too much calcium causes symptoms that resemble magnesium deficiency.
Function
Involved in building bones, manufacturing proteins, releasing energy from muscle storage, regulating body temperature
Deficiency
Cramps, muscle tension, back aches, neck pain, headaches, jaw joint dysfunction, chest tightness, constipation, urinary spasms, menstrual cramps, difficulty swallowing, photophobia, problems with bright headlights, sensitive to noise, insomnia, anxiety, hyperactivity, panic attacks, agoraphobia, premenstrual irritability, numbness, tingling
Alcoholics, diabetics and cancer patients have an increased need of magnesium.
Individuals with chronically low blood levels of potassium and calcium may have an underlying problem with magnesium deficiency.
Food sources
Spinach, broccoli, artichokes, green beans, tomato juice, black-eyed peas, sunflower seeds, tofu, cashews, milk, bread, potatoes. To retain magnesium cook the food in a minimal amount of water for the shortest possible time.
Examples of therapeutic usage (not always proven effective or safe)
Asthma, gall stones, kidney stones, menstrual cramps, PMS, migraine, high blood pressure, hyperactivity, glucose intolerance, fatigue, fibromyalgia, prevention of hearing loss, leg cramps, osteoporosis, angina and prostate health.
Toxic dose – symptoms
Magnesium from food has shown no adverse effects although adverse may occur from Magnesium supplements. Diarrhea is the most common side effect. Magnesium can be toxic for those who have kidney-, liver- or heart problems. It may increase the depressant effects of alcohol, antidepressants, sleeping medications. Magnesium and calcium with digitalis can cause heart block
AIs (Adequate Intakes)
| Infants 0-6 months 7-12 months |
Milligrams per Day 30 75 |
RDAs (Recommended Dietary Allowances)
| Children 1-3 years 4-8 years |
Milligrams per Day 80 130 |
| Males 9-13 years 14-18 years 19-30 years 31-50 years 50-70 years > 70 years |
- 240 410 400 420 420 420 |
| Females 9-13 years 14-18 years 19-30 years 31-50 years 50-70 years > 70 years |
- 240 360 310 320 320 320 |
| Pregnancy < 19 years 19-30 years 31-50 years |
- 400 350 360 |
| Lactation < 19 years 19-30 years 31-50 years |
- 360 310 320 |
Source: USDA Dietary Reference Intakes