John Myers
The mineral magnesium is involved in numerous vital processes and functions of the body. Among other things, it contributes to normal energy-yielding metabolism and the normal functioning of muscles and the nervous system. Magnesium is also involved in maintaining normal bones and teeth and has a role in cell division.
Because the body cannot produce magnesium itself, the mineral must be ingested regularly through food. The recommended daily intake depends on age and is only slightly increased during pregnancy; during breastfeeding, it is 390 mg daily.
Children:
- 1 to 3 years: 80 mg
- 4 to 6 years: 120 mg
- 7 to 9 years: 170 mg
- 10 to 12 years: 230 mg (boys), 250 mg (girls)
- 13 to 14 years: 310 mg
Teenagers and adults:
- 15 to 18 years: 400 mg (men), 350 mg (women)
- 19 to 24 years: 400 mg (men), 310 mg (women)
- 25 years and older: 350 mg (men), 300 mg (women)
The magnesium requirement can be increased in athletes who sweat a lot and diabetics. The intake of oral contraceptives (“birth control pills”), laxatives and some other medications also increases the need.
Since the mineral is contained in many different foods, the requirement can be easily covered with a balanced diet. Good sources of magnesium are, for example, whole grain products, oat flakes, whole grain and brown rice, sesame seeds, and sunflower seeds, and nuts. In addition, the daily requirement can be covered with certain mineral waters that can have a magnesium content of over 100 milligrams per liter.
A magnesium deficiency can manifest itself through rather unspecific symptoms such as muscle and calf cramps, inner restlessness, difficulty concentrating, headaches, dizziness, tachycardia, nausea, vomiting, diarrhea, and abdominal cramps. A doctor should clarify the symptoms and causes. If there is a magnesium deficiency behind it, he can recommend dietary supplements in the right dosage. Self-medication is generally not recommended.
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