Magnesium is a mineral that's crucial to the body's function. Magnesium helps keep blood pressure normal, bones strong, and the heart rhythm steady.
Why do people take magnesium?
Experts say that many people in the U.S. aren't eating enough foods with magnesium. This mild magnesium deficiency could put them at risk for a number of diseases. According to a 1999-2000 NHANES study (National Health and Nutrition Examination Survey), 68% of Americans consumed less than the U.S. recommended daily allowance for magnesium. Studies showed that 45% consumed less than 75% of the recommended amount, and 19% consumed less than 50%. Adults who consumed less than the recommended amount of magnesium were about 1.5 times more likely to have elevated inflammation markers than adults who consumed the recommended amount.
Adults over 40 who consumed under 50% of the recommended amount for magnesium and had a body mass index over 25 were twice as likely to have increased systemic inflammation, which can contribute to major health conditions such as heart disease, diabetes, and certain cancers.
For instance, there's good evidence that eating foods high in magnesium and other minerals can lower blood pressure. Magnesium supplements may help some people with heart disease and osteoporosis. Type 2 diabetes is also associated with low magnesium.
Intravenous or injected magnesium is used to treat other conditions, such as eclampsia during pregnancy and severe asthma attacks. Magnesium is also the main ingredient in many antacids and laxatives. Ask your doctor about other uses of magnesium.
Severe magnesium deficiencies are rare. They're more likely in people who
- Have kidney disease
- Have Crohn's disease or other conditions that affect digestion
- Have parathyroid problems
- Take antibiotics or drugs for diabetes and cancer
- Are older adults
- Abuse alcohol
Doctors sometimes suggest that people with these conditions take magnesium supplements.
How much magnesium should you take?
The recommended dietary allowance (RDA) includes the magnesium you get from both the food you eat and any supplements you take.
|
Category |
Recommended Dietary Allowance (RDA) |
|
CHILDREN |
|
|
1-3 years |
80 mg/day |
|
4-8 years |
130 mg/day |
|
9-13 years |
240 mg/day |
|
FEMALES |
|
|
14-18 years |
360 mg/day |
|
19-30 years |
310 mg/day |
|
31 years and over |
320 mg/day |
|
Pregnant |
Under 19 years: 400 mg/day |
|
Breastfeeding |
Under 19 years: 360 mg/day |
|
MALES |
|
|
14-18 years |
410 mg/day |
|
19-30 years |
400 mg/day |
|
31 years and up |
420 mg/day |
It's safe to get high levels of magnesium from food. But excessive use of magnesium supplements can be toxic. The upper limit -- the highest dose a person can take -- of magnesium supplements is
- 65 mg/day for children ages 1-3
- 110 mg/day for children ages 4-8
- 350 mg/day for adults and children ages 9 and up.
