How Much Magnesium Per Day?

How Much Magnesium Per Day?

Magnesium is an essential mineral necessary for the proper functioning and maintenance of the body. It is vital that you consume the right amount of magnesium a day to support health and prevent deficiency. Fortunately, it is abundant in nature in a variety of foods, such as cereals, vegetables, legumes and nuts. Consult a registered dietitian to find out your specific vitamin needs.

Magnesium function

All bones, cells and organs require magnesium for proper functioning and maintenance. It plays an important role in the contraction and relaxation of muscles and nervous function. It is also necessary for the production of enzymes and other proteins in the body. It is an essential mineral, since your body can not manufacture it and it must be abundant in your diet. Magnesium deficiency is rare in the United States. People at increased risk include those with gastrointestinal disorders, burn victims or patients who have just come out of surgery. The most common symptoms include insomnia, palpitations, numbness and muscle weakness.

Daily recommendations

According to the Institute of Medicine, men need 400 to 420 mg of magnesium per day, while women require 310 to 320 mg. Pregnant or lactating women need slightly larger amounts, approximately 310 to 400 mg, per day. Children require 80 to 240 mg per day, while adolescents require 360 ​​to 410 mg. People who use certain medications or have chronic absorption problems may require higher amounts of magnesium per day. Consult your doctor or registered dietitian to know the specific requirements according to your level of activity or condition.

Food Sources

Green leafy vegetables are rich sources of magnesium. Some examples are chard, spinach, mustard greens and broccoli. Half a cup of cooked spinach provides 75 mg, or 20 percent of the recommended daily value, or RDA. Significant sources of magnesium can also be found in various legumes, nuts and seeds, such as flaxseed, peas, lentils, beans, cashews and almonds. One ounce (28.4 g) of roasted cashews provides 75 mg of magnesium. Other sources are fruits and whole grains. Half a medium-sized banana provides 30 mg of magnesium.

Dietary Considerations

Do not rely solely on one food source for your daily magnesium intake. You can ensure an adequate intake by eating a balanced diet that incorporates several legumes, vegetables, nuts, seeds and whole grains. Consume at least five servings of fruits and vegetables a day and 8 to 10 servings of whole grains.Magnesium can also be taken as a dietary supplement. Ask your doctor if you need to take a daily multivitamin formula to help ensure adequate intake.

Video Tutorial: Magnesium Dosages.

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