Here’s what you need to know about what magnesium is good for, how to get enough of it, and what happens when you’re magnesium deficient.
How much magnesium per day There are two types of essential minerals the human body needs – macro and trace minerals.
Here’s a breakdown, according to the National Institutes of Health: Birth to 6 months30 milligrams7-12 months75 mg1-3 years80 mg4-8 years130 mg9-13 years240 mg14-18 years 410 mg for boys and 360 mg for girls18+ years400-420 mg for men and 310-320 mg for womenPregnant350-400 mg depending on ageBreastfeeding310-360 mg depending on age What foods have magnesium.
Though it may be difficult to determine how much magnesium is in your food while grocery shopping because the FDA doesn’t require magnesium to be listed on food labels unless that food is fortified with it.
Boiled spinach: cup provides 20% DV. Dry roasted almonds: 1 ounce provides 20% DV. Cooked black beans: cup provides 15% DV. You can also get magnesium through fortified foods and beverages like certain breakfast cereals and mineral water.
What does magnesium do The majority – about 60% – of magnesium is present in your bones and teeth.
Magnesium plays an essential role in healthy bones and teeth, and a deficiency can lead to osteoporosis and periodontal disease.
That’s why magnesium deficiency can increase a person’s risk of a slew of diseases including type 2 diabetes, hypertension, coronary heart disease, and stroke.
Signs of magnesium deficiency Early symptoms of magnesium deficiency, according to David Nazarian MD include:
- Muscle twitches
- Tremors
- Muscle cramps
- Nausea
- Vomiting
- Loss of appetite
- Fatigue
- Weakness
In general, healthy people aren’t at risk of a severe magnesium deficiency because the kidneys restrict urinary excretion.