MAGNESIUM

Magnesium ranks fourth in overall abundance in the body among the cations. An adult body contains 25 gms of this mineral of which 55-60% is in the skeleton. Another 20-25% is found in muscles with remaining in soft tissues.

What is the role of Magnesium in the body?

Magnesium plays an important role in assisting more than 300 enzymes to carry out various chemical reactions in the body.

It helps in functions such as:

–      building proteins

–      building strong bones

–      regulating blood sugar

–      regulating blood pressure

–      nerve and muscle

Magnesium also helps in the contraction muscles and for a steady heartbeat.

What is the daily requirement of magnesium?

The requirement of Magnesium is different for different age groups. The requirement in adolescent girls is higher than the boys.

The Recommended Daily Allowance (RDA) for Indians as per the Indian Council of Medical Research (ICMR) is as follows:

What are the food sources of magnesium?

Magnesium is widely distributed in a variety of foods and beverages. In plants, it is associated with chlorophyll. Hence, green leafy vegetables are excellent sources of magnesium. Most green vegetables, legumes, seeds, beans, tea, coffee, cocoa, and nuts like almonds, peanuts, and cashews are rich in magnesium.

Other sources are shellfish, spices, and soya flour.

Corn flour, sago flour, and polished rice are extremely poor sources of magnesium. Refining whole cereals can reduce the magnesium content considerably (up to 80%).

What are the signs and symptoms of magnesium deficiency?

The deficiency of magnesium is rare for two reasons: firstly, the mineral is widely distributed in foods, and secondly, the kidney can adjust the re-absorption of filtered magnesium to body needs. However, magnesium depletion occurs in various conditions, which either impair its intestinal absorption or increase its urinary excretion.

A decline in magnesium status produces

 -anorexia

– nausea

– muscular weakness

– lethargy

– staggering

If the deficiency is prolonged, weight loss may occur. Depending on the  severity and duration of depletion, symptoms of:

• hyperirritability
• hyperexcitability
• muscular spasms
• tetany, leading ultimately to convulsions may occur.

Hypomagnesemia in diabetes may be one of the risk factors in the development of diabetic retinopathy.

Can excess magnesium consumption lead to toxicity?

Excessive intake of Mg is not likely to cause toxicity except in people with impaired renal function. People with kidney diseases are at a higher risk of magnesium toxicity because their kidneys cannot flush out the extra magnesium.

Signs of toxicity may include:

• Nausea, vomiting
• Diarrhea
• Low mood, depression
• Muscle weakness
• Low blood pressure, abnormal heartbeat
• Heart attack

Magnesium supplements are a popular remedy for a bothersome condition that may jolt you awake in the middle of the night or during exercise. Experiencing severe leg and foot cramps could be a sign of magnesium deficiency. Muscle cramps are a known symptom of magnesium deficiency. But consuming magnesium supplements without consulting a medical officer can lead to toxicity and its adverse effects.

Magnesium is sometimes prescribed as a complementary treatment for migraine headaches, as clinical studies have found low magnesium levels in people suffering from this condition. (Source: The National Headache Foundation)