Minerals

Magnesium Information


Magnesium is a mineral associated with many important bodily processes including nerve function, muscle function, blood pressure, blood sugar levels, production of bone, production of DNA, production of protein, production of neurotransmitters.

Magnesium can ease anxiety by reducing the release of the neurotransmitter norepinephrine (also called noradrenaline). This is thought to be the result of magnesium blocking N-type calcium channels at peripheral sympathetic nerve endings.

Recommended magnesium intake by age:
--- 1-3 years - 80 milligrams per day.
--- 4-8 years - 130 milligrams per day.
--- 9-13 years - 240 milligrams per day.
--- 14-18 years (male) - 400 milligrams per day.
--- 14-18 years (female) - 350 milligrams per day.
--- Adult male - 400-420 milligrams per day.
--- Adult female - 300-320 milligrams per day.

A deficiency of magnesium can contribute to anxiety, seizures, spasms, tics, muscle pain, irregular heart rate. The intake for adults should be a minimum of 100 milligrams per day. Diet is a good way to ensure you are getting enough magnesium.

Foods that have a high magnesium content include:
--- Dry roasted cashews.
--- Whole wheat bread.
--- Shredded wheat.
--- Boiled spinach.
--- Peanut butter.
--- Avocados.
--- Almonds.
--- Bananas.
--- Nuts.
--- Fish.
--- Beans.
--- Yogurt.

If you are not getting enough magnesium in your diet, magnesium supplements are a good way to increase it. Keep in mind that taking in an excess of magnesium can causes diarrhea, your body will try to rid itself of excess amounts.

Magnesium is found in many foods so you are most likely get some in your diet. If you are going to take a magnesium supplement, in order to not get too much, restrict daily intake to somewhere close to the amounts indicated below:

--- 65 milligrams (children 1-3 years old).
--- 110 milligrams (children 4-8 years old).
--- 220 milligrams (children 9-13 years old).
--- 350 milligrams (adolescent males 14-18 years old).
--- 300 milligrams (adolescent females 14-18 years old).
--- 350-370 milligrams (adult males 19 years of age or older).
--- 250-270 milligrams (adult females 19 years of age or older).

If you take a magnesium supplement and experience diarrhea, nausea, vomiting, or upset stomach, soon after taking it, you could be getting enough magnesium in your diet. See if reducing the dose size, or eliminating magnesium supplements, helps.


Magnesium Supplements Available

Magnesium Citrate is magnesium combined with citric acid.

Magnesium Lactate is the magnesium salt of lactic acid.

Magnesium Aspartate is a chelated form of magnesium. This may make it easier for the body to absorb.

Magnesium Glycinate is magnesium combined with glycine. This may make it easier for the body to absorb.

Magnesium Bisglycinate Chelate is chelated magnesium glycinate (listed above). This may make it easier for the body to absorb.

Magnesium L-threonate may be easier for the body to absorb when compared to other forms of magnesium.

Other types of magnesium supplements tend to cause diarrhea more than those listed above. They include:
--- Magnesium carbonate.
--- Magnesium chloride.
--- Magnesium gluconate.
--- Magnesium oxide.