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Magnesium

 
  By : , NJ, USA       17.8.2010         Phone:-          Fax:-          Mail Now
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Magnesium is an element found in the body which is essential for proper functioning of many systems. It is the fourth largest element, and 50% is found in bones, while the rest is seen inside the cells of tissues and organs, and 1% is found in blood. The total amount of magnesium in the body is 2000 mg. Intracellular magnesium level is 40 mEq/L and serum magnesium level is 1.5-2.0 mEq. Magnesium is absorbed from the small intestine and is excreted by the kidneys. 



Functions

1. It is needed for many biochemical reactions in the body
2. Heart- regulating cardiac rhythm
3. Maintenance of muscle function and nerve conduction
4. Regulation of blood sugar
5. Energy metabolism 
6. Protein synthesis
7. Muscle relaxation
8. Parathyroid secretions
9. Maintenance of Calcium hemostasis

Calcium-magnesium balance is very important is blood coagulation and muscle contraction

Food sources of Magnesium

1. Green vegetables such as spinach
2. Legumes, beans, peas, nuts, seeds
3. Whole unrefined grains
4. Tap water- hard water contains magnesium
5. Fish- halibut
6. Nuts- almonds
7. Soy beans

Halibut and almonds are the richest highest sources of magnesium.

Daily Requirement of Magnesium

1-3 yrs- 80 mg/day
4-8 yrs- 130 mg/day
9-13 yrs- 240 mg/day
14-18yrs -400 mg/day

Adult males- 420 mg/day
Adult females-320 mg/day

Calcium- magnesium balance is important for body functions. The dietary supplementary ratio of 2:1 has to be maintained (1500mg of Calcium: 750mg Magnesium). Calcium and magnesium should be consumed at different times. 

Older adults usually do not get the required amount of magnesium in their diet. Having enough body sources of magnesium has a protective effect on heart and immune systems. Magnesium is absorbed from the small intestines. Half to a third of dietary magnesium is absorbed. Gastrointestinal disorders decrease the absorption of magnesium. Magnesium is excreted by kidneys and kidneys conserve magnesium when the levels are low. In kidney disorders, magnesium is lost. Some medications increase the loss of magnesium in urine. Excessive loss of magnesium is also seen in diabetes mellitus and alcohol abuse.