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Chapter 8 : Magnesium

Magnesium arrow_upward

  • A mineral involved in many processes in the body including nerve signaling, building of healthy bones, and normal muscle contraction.
  • About 350 enzymes are known to depend on magnesium.

  • Functions of Magnesium arrow_upward

  • Magnesium in the body serves several important functions:
    • Contraction and relaxation of muscles
    • Function of certain enzymes in the body
    • Production and transport of energy
    • Production of protein

    Sources of Magnesium arrow_upward

  • Rich sources of magnesium include:
    • Tofu
    • Legumes
    • Whole grains
    • Green leafy vegetables
    • Wheat bran
    • Brazil nuts
    • Soybean flour
    • Almonds
    • Cashews
    • Blackstrap molasses
    • Pumpkin and squash seeds
    • Pine nuts
    • Black walnuts
    • Peanuts

    Daily Dose of Magnesium arrow_upward





    1-3 years

    80 mg

    4-8 years

    130 mg

    9-13 years

    240 mg

    14-18 years

    Girls: 360 mg

    Boys: 410 mg


    Women: 19-50 years

    310 mg

    Pregnant women: 14-50 years

    360-400 mg

    Breastfeeding women: 14-18 years

    320-360 mg

    Men: 19-50 years

    400 mg

    Deficiency Symptoms of Magnesium arrow_upward

  • Magnesium deficiency symptoms are varied and can include:
    • Insomnia
    • Anxiety, hyperactivity, restlessness
    • Constipation
    • Muscle spasms, twitches, soreness
    • Difficulty in swallowing
    • Back aches
    • Headaches
    • Chest tightness and difficulty in breathing
    • Heart palpitations
    • High blood pressure
    • Extreme fatigue
    • Osteoporosis

    Excessive Intake and Toxicity Symptoms arrow_upward

  • People with kidney disease may develop toxicity.
    • This is because the kidneys are responsible for regulating the level of magnesium in the blood.
  • Symptoms of magnesium toxicity include:
    • Weakness
    • Nausea
    • Malaise (general discomfort and weakness or an "out-of-sorts" feeling)
  • Very rarely symptoms of excess include:
    • Flushing of the skin
    • Low blood pressure
    • Thirst and shallow breathing

    Thank You from Kimavi arrow_upward

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