Magnesium

Magnesium is a mineral that is present in relatively large amounts in the body. Researchers estimate that the average person’s body contains about 25 grams of magnesium, and about half of that is maintaining bodily nerves, muscles and bones.

Benefits you can get in Magnesium:

  • One study shows that magnesium might reduce the frequency of leg cramps.
  • Effective in the treatment of depressed elderly type 2 diabetics with hypomagnesemia as imipramine.
  • It also helps in protein synthesis and cellular metabolism.
  • This mineral might also be useful for kidney stones, epilepsy, nausea and stress.
  • Other health benefits of magnesium are osteoporosis, eclamptic seizures, sugar level, asthma, diabetes, constipation, back pain and psychiatric disorders.

 Sources of Magnesium:

  • Fish
  • Meat
  • Seafood
  • Sea vegetables
  • Legumes
  • Apples
  • Apricots
  • Avocados
  • Bananas
  • Whole grains
  • Brazil Nuts
  • Cocoa
  • Beans
  • Tomatoes
  • Sweet potatoes
  • Wheat flour
  • Chocolate
  • Cereals
  • Coffee
  • Tea
  • Dark green vegetables
  • Vegetables (especially broccoli, squash, and green leafy vegetables)
  • Green leafy vegetables (spinach and kale)

Dosage on taking Magnesium:

  • Regular take:

Age

RDA (Recommended Dietary Allowance)

1-3 years

80 mg

4-8 years

130 mg

9-13 years

240 mg

14-18 years

410 mg (boys)

360 mg (girls)

19-30 years

400 mg (men)

310 mg (women)

31 years and older

420 mg (men)

320 mg (women)

 

  • For pregnant women:

Age

RDA (Recommended Dietary Allowance)

14-18 years

400 mg

19-30 years

350 mg

31-50 years

360 mg

 

  • For lactating women:

Age

RDA (Recommended Dietary Allowance)

14-18 years

360 mg

19-30 years

310 mg

31-50 years

320 mg

 

  • For Infants:

Age

RDA (Recommended Dietary Allowance)

birth to 6 months

adequate intake (AI) levels are 30 mg

7 to 12 months

adequate intake (AI) levels are 75 mg

1-3 years

65 mg

4-8 years

110 mg

anyone over 8 years old (including pregnant and breast-feeding women)

350 mg

 

Possible side effects of too much Magnesium:

  • Causing serious side effects including an irregular heartbeat, low blood pressure, confusion, slowed breathing, coma, and death.
  • Magnesium supplements in high doses (more than 350 mg daily) can cause diarrhea.

 

For more information about taking Magnesium, visit list of site below:

Magnesium page on eHow
Magnesium page on webMD
Magnesium page on Wikipedia
Magnesium page on Organic Facts
Magnesium page on Online Vitamins Guide