Most dietary magnesium comes from vegetables, such as dark green, leafy vegetables. Other foods that are good sources of magnesium:
Fruits or vegetables (such as bananas, dried apricots, and avocados)
Nuts (such as almonds and cashews)
Peas and beans (legumes), seeds
Soy products (such as soy flour and tofu)
Whole grains (such as brown rice and millet)
Side Effects:
Side effects from increased magnesium intake are not common because the body removes excess amounts. Magnesium excess almost always occurs only when magnesium is supplemented as a medication.
Lack of magnesium (deficiency) is rare. The symptoms include:
Hyperexcitability
Muscle weakness
Sleepiness
Deficiency of magnesium can occur in people who abuse alcohol or in those who absorb less magnesium due to:
Burns
Certain medications
Low blood levels of calcium
Problems absorbing nutrients from the intestinal tract (malabsorption )
Surgery
Symptoms due to a lack of magnesium have three categories.
Seeing or hearing things that aren't there (hallucinations)
Tingling
Recommendations:
These are the recommended daily requirements of magnesium:
Children
1 - 3 years old: 80 milligrams
4 - 8 years old: 130 milligrams
9 - 13 years old: 240 milligrams
14 - 18 years old (boys): 410 milligrams
14 - 18 years old (girls): 360 milligrams
Adult females: 310 - 320 milligrams
Pregnancy: 350 - 400 milligrams
Breastfeeding women: 310 - 360 milligrams
Adult males: 400 - 420 milligrams
References:
Food and Nutrition Board, Institute of Medicine. DRI Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. Washington, DC: National Academy Press; 1997.
Review Date: 3/9/2009 Reviewed By: Linda Vorvick, MD, Family Physician, Seattle Site Coordinator, Lecturer, Pathophysiology, MEDEX Northwest Division of Physician Assistant Studies, University of Washington School of Medicine. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.
