Magnesium is an essential mineral that plays a crucial role in numerous functions.
While most people get enough through their diet, both deficiency and overdose can have serious consequences.
Here’s everything you need to know about magnesium.
What is magnesium?
Magnesium is a vital mineral found in the body, participating in countless biochemical processes.
Around half of the body’s magnesium is stored in bones, while the rest is distributed in muscles and soft tissues.
Why does the body need magnesium?
Magnesium plays a key role in metabolism and is essential for enzyme function. It also contributes to energy production, protein synthesis, and nerve function.
Magnesium’s role in heart health
This mineral is crucial for maintaining a steady heart rhythm as it helps transmit nerve impulses.
A deficiency can lead to irregular heartbeats and muscle spasms.
The best dietary sources of magnesium
Dark chocolate, nuts, seeds, legumes, and whole grains are some of the richest sources of magnesium.
Drinking water also contains varying amounts, depending on its hardness.
How much magnesium do you need?
The recommended daily intake is 350 mg for men and 300 mg for women.
Children and teenagers require between 170-300 mg per day, depending on their age.
Who is at risk of magnesium deficiency?
Certain groups have a higher risk of deficiency, including individuals with chronic diarrhea, poor dietary intake, high alcohol consumption, and those taking diuretics for extended periods.
Symptoms of magnesium deficiency
Mild deficiency often shows no symptoms, but severe cases can cause muscle weakness, fatigue, tremors, and even seizures.
How to treat magnesium deficiency
A mild deficiency can usually be corrected by increasing the intake of magnesium-rich foods.
In more severe cases, magnesium supplementation or intravenous administration may be necessary.
Can you get too much magnesium?
Overdosing is rare, as excess magnesium is typically excreted through the kidneys.
However, very high doses can cause diarrhea and, in extreme cases, neurological issues like paralysis.
How magnesium interacts with medication
Magnesium can reduce the absorption of certain antibiotics, such as tetracyclines.
To avoid this, it’s recommended to wait three hours between taking magnesium and these medications.
This article is based on information from Netdoktor.