Magnesium

Magnesium is an essential mineral for the human body. Magnesium is the fourth most common mineral substance in the body, with a presence of 25 g. From this amount, 60% of the body’s magnesium is found in the bones and about 30% is in the muscles.  The remaining amount is distributed in cells throughout the body.
Magnesium is involved in over 300 metabolic processes. If too little magnesium is absorbed, the body draws upon reserves in the bones in order to meet the body’s needs. Magnesium deficiency affects the central nervous system, the cardiovascular system and the digestive tract.

Functions in the Body

  • Ensures well-balanced energy metabolism function
  • Regulates the body’s calcium, copper, zinc, potassium and vitamin D levels
  • Important for normal muscle and nerve functions
  • Maintains healthy bones and teeth
  • Regulates the storage and release of hormones

Deficiency Symptoms

  • Numbness, tingling sensation in hands and feet
  • Muscle weakness
  • Muscle cramps
  • Heart rhythm disorders
  • Nausea or vomiting
  • Confusion

Overdose

Nausea and vomiting
Heart rhythm disorders
Diminished reflexes
Breathing difficulties

Interactions

+ Vitamin D promotes magnesium absorption.
– Dietary fibre, phytic acid (as found in legumes and whole grain products), phosphates (such as in processed cheese and sausages) and oxalate (especially in rhubarb, spinach and Swiss chard) inhibit magnesium absorption. Elevated calcium levels or chronic alcohol consumption promote the excretion of magnesium through the urine.

Sources

Nuts, whole grains, legumes, green vegetables.

Recommended Daily Amounts

(male/female)
Young people 400 mg / 350 mg
Adults 350 mg / 300 mg
Adults 65 years old and over 350 mg / 300 mg

«5 a Day» helps you in meeting your body’s daily mineral and trace elements requirements.

300 mg of magnesium are provided to the body by 370 g of Swiss chard or 520 g of spinach or 680 g of kohlrabi or 850 g of sugar peas, bananas or elderberries.