Magnesium: Why you need it, how much per day?

New Delhi: Magnesium is an extremely essential mineral that needs to be consumed in relatively large amounts every day.

The importance of magnesium in the human body

This mineral plays an important role in over 300 enzymatic reactions within the body. Some of the important functions of magnesium are:

• Keeps heart rhythm steady and bones strong
• Helps regulate blood sugar level
• Promotes normal blood pressure
• Helps maintain normal muscle and nerve function
• Helps reverse osteoporosis
• Protects DNA
• Supports a healthy immune system

Magnesium deficiency

Deficiency in magnesium can result in a number of health problems including fatigue, muscle soreness or spasms and cramps, loss in appetite, depression and anxiety, allergies and sensitivity, poor dental health, hair loss, etc.

 

Severe or long-term magnesium deficiency can lead to irregular heart rhythm, spike in blood sugar, hypertension, stress, thyroid problems, gut disorders, constant and excruciating headaches, personality changes, etc.

Magnesium is naturally present in many foods. Dark green vegetables, such as spinach, whole grains, legumes, nuts and seeds are rich in magnesium.

How much magnesium should be consumed per day?

The recommended dietary allowance (RDA) for magnesium depends on age and gender. The National Institutes of Health recommends that children 1-3 years of age get 80 milligrams of magnesium per day, rising to 130 milligrams for children aged 4-8, and 240 milligrams for children aged 9-13.

The RDA of magnesium for males 14-18 years of age is 410 mg, and 360 mg for females.

The RDA for adult males is 400-420 mg. Owever, adult females are recommended to get 310-320 mg per day. During pregnancy, women are advised to get an RDA of 350-400 mg/day and 310-360 mg/day when breastfeeding.