Magnesium

DESCRIPTION/FUNCTION

• Magnesium is classified as a macromineral. It is required for many coenzyme oxidation-phosphorylation reactions; nerve impulse transmissions; muscle relaxation; component of bone structure.

DRI (RDA or AI for Adults)

• Males: 19-30 (400 mg); 31 and older (420 mg).
• Females: 19-30 (310 mg); 31 and older (320 mg).
• Pregnancy: 19-30 (350 mg); 31 and older (360 mg).
• Lactation: 19-30 (310 mg); 31 and older (320 mg).

MAJOR SOURCES

• Green leafy vegetables, legumes, nuts, seeds.
• Specifically: pumpkin seeds, almonds, soynuts, filberts, Brazil nuts, cashews, tofu, peanuts, walnuts, pistachios, molasses, sunflower seeds, unsweetened chocolate, macadamia nuts, pecans, Swiss chard, artichoke, spinach.

MAINTENANCE/THERAPEUTIC RANGE

• 300 mg to 1,000 mg.

POSSIBLE THERAPEUTIC APPLICATIONS

• Asthma
• Cardiac arrhythmias
• Chronic fatigue syndrome
• Constipation
• Coronary heart disease
• Diabetes
• Fibromyalgia
• Headache (cluster, migraine)
• High blood pressure
• High cholesterol
• Kidney stones
• Mitral valve prolapse
• Multiple sclerosis
• Osteoporosis
• Premenstrual syndrome
• Stroke

COMMENTS

• Women are urged to take large amounts of calcium for osteoporosis. Large amounts of calcium can reduce magnesium absorption if taken at the same time. Magnesium deficiency can cause coronary artery spasm (vasospasm). Women are more likely than men to get a heart attack caused by vasospasm. Something to think about. Alcoholism increases the need for magnesium.

CAUTIONS

• Consult with your health practitioner if you have kidney disease. High doses can cause diarrhea.