Magnesium is one of the most important minerals for our body. Magnesium is involved in more than 300 essential metabolic reactions such as synthesis of genetic material (DNA and RNA) and Protein, Cell Growth and Reproduction, and Energy Production and Storage. Magnesium is involved in the formation of Adenosine Triphosphate (ATP) that is used by Humans for Energy Purposes.
Role of Magnesium in Our Body
- Maintains our Energy Level
- Helps in Muscle Contraction
- Helps in Nerve Conduction
- Forms our Genetic Material
- Regulates Calcium and strengthens Bone and Teeth
- Activates enzymes (Alkaline Phosphate, Hexokinase, Fructokinase, Phosphofructokinase, Adenylate Cyclase)
- Role in Insulin Sensitivity
- Magnesium Supplements increases Glucose Tolerance
- Relaxes Skeletal Muscle and helps in relieving Muscle Cramping and Pain
- Regulates Heart Contraction
- Cleans the Bowl (Unabsorbed Magnesium causes Laxative Effect)
- Relaxes Smooth Muscles in Arterioles and Bronchioles, Relaxes Uterine Muscle
Recommended Daily Allowance (RDA)
- For 0-6 months, the Recommended Daily Allowance is 30mg.
- For 7-12 months, the Recommended Daily Allowance is 75mg.
- For 1-3 Years, the Recommended Daily Allowance is 80mg.
- For 4-8 Years, the Recommended Daily Allowance is 130mg.
- For 9-13 Years, the Recommended Daily Allowance is 240mg.
- For 14-18 Years, the Recommended Daily Allowance is 410mg for males and 360mg for Females.
- For 19-30 Years, the Recommended Daily Allowance is 400mg for males and 310mg for Females.
- For 31-50 Years, the Recommended Daily Allowance is 420mg for males and 320mg for Females.
- For >50 Years, the Recommended Daily Allowance is 420mg for males and 320mg for females.
Absorption
Magnesium is absorbed primarily in the small intestine, where it is taken by a saturable transport mechanism and passive diffusion via bulk water flow. Magnesium absorption is proportional to the amount consumed. When the magnesium content in the diet is normal, about 30-40% of it gets absorbed. When magnesium intake is minimal (e.g., 1 mmol/d), roughly 80% of it is absorbed, but when intake is large (e.g., 25 mmol/d), only 25% is absorbed.
Magnesium Deficiency (Hypomagnesemia)
Magnesium Deficiency is a condition in which there is a low level of Magnesium in the blood than normal.
Symptoms of Magnesium Deficiency
- Headache
- Dizziness
- Confusion
- Cramps in the muscles of the Face, Neck, Shoulder, and Entire Vertebral Column
- Cardiac Arrhythmias
- Urinary Tract Cramps
- Tingling of Hands, Numbness
- Fatigue
- Mood and Behavioral Disorders
Causes of Magnesium Deficiency
- Reduced Dietary Intake
- High Fatty Foods
- High Consumption of Sugar
- Phosphorous-Rich Diet
- Intake of Calcium and Magnesium in an Unequal Proportion
- Poor Gastrointestinal Absorption
- Increased Losses from Gastrointestinal Tract in the form of Diarrhea, Vomiting, and Laxative use
- Increased Renal Losses
- Diabetes Mellitus
- Alcoholism
- Medications (Diuretics, ACE Inhibitors, Aminoglycosides, Amphotericin, Cyclosporin, Cisplatin)
- Excessive Sweating
- Increased Requirement during Growth and Pregnancy
Diagnosis of Magnesium Status
Tests involve in Assessing Magnesium Status are;
- Serum Magnesium Concentration
- Intracellular Magnesium Content
- 24 Hour Urinary Excretion of Magnesium
- Magnesium Loading Test
- Nuclear Magnetic Resonance Spectroscopy
How to Overcome Magnesium Deficiency?
Magnesium deficiency can be controlled by changing our Dietary Behavior and Eating Magnesium-Rich foods.
Foods Rich in Magnesium are;
- Pumpkin Seeds
- Almond
- Spinach
- Peanuts
- Apple
- Banana
- Carrot
- Soy Milk
- Black beans
- Avocado
- Peanut Butter
- Brown Rice
- Yogurt
- Cereals
- Oatmeal
- Kidney Beans
- Salmon
- Milk
- Raisins
- Broccoli
- Figs
- Sesame Seeds
- Basil
- Flax Seeds
Hypermagnesaemia
Hypermagnesaemia is a condition in which there is a high level of Magnesium in the Blood than normal.
Symptoms Of Hypermagnesaemia
- Confusion
- Lethargy
- Respiratory Depression
- Nausea
- Vomiting
- Bradycardia
- Hypotension
- Muscle Weakness
- Skeletal Muscle Contraction
- Excessive Nerve Function
Causes of Hypermagnesaemia
- Acute Acidosis
- Increased Magnesium Intake
- Decreased Renal Excretion of Magnesium
- Diabetes Mellitus
- Hyperthyroidism
- Hyperadrenocorticism
- Pancreatitis
- Sepsis
- Intake of Antacids and Laxatives
- Trauma, Shock, Cardiac Arrests, and Burn
Diagnosis
- Serum Magnesium Concentration
- Intracellular Magnesium Content
- 24 Hour Urinary Excretion of Magnesium
- Magnesium Loading Test
- Nuclear Magnetic Resonance Spectroscopy
Treatment
It can be overcome by taking a well-balanced and proper diet according to our needs and also taking into account the Renal Functions and Other related diseases.
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