Magnesium: How Much Do You Need Per Day and What Are the Symptoms of a Deficiency?

How Much Magnesium Do You Need? Functions and Magnesium Deficiency Symptoms

Magnesium is an essential mineral that plays an important role in many bodily functions, including muscle and nerve function, protein production, and blood pressure regulation. Although magnesium is found in a variety of foods, some people choose to take magnesium supplements to support their daily intake. In this article, we’ll discuss how much magnesium you need per day, symptoms of a deficiency, magnesium-rich foods, and whether magnesium supplements may be right for you.

How Much Magnesium Do You Need Per Day?

The recommended daily allowance (RDA) of magnesium varies by age and gender:

• Adult males : 350-400 mg per day
• Adult women : 300-350 mg per day
• Pregnant women : 350-400 mg per day

Magnesium is essential for maintaining healthy muscles, bones and the nervous system. If your diet does not provide enough magnesium, supplements can help to meet your daily needs.

What Are the Symptoms of a Magnesium Deficiency?

A magnesium deficiency can occur due to a one-sided diet, excessive alcohol consumption, certain diseases or medications. Deficiencies can lead to:

• Muscle cramps and tremors : Magnesium is essential for muscle function; a deficiency can lead to cramps.
• Fatigue : Magnesium deficiency can cause fatigue due to disruption in energy production.
• Heart palpitations : Magnesium helps regulate the heartbeat.
• Irritability and mood swings : Magnesium deficiency can affect mood and contribute to irritability.

If you experience symptoms of a deficiency and are not getting enough magnesium from food, magnesium supplementation may be considered.

Magnesium Rich Foods

Magnesium occurs naturally in a variety of foods. Some magnesium-rich sources include:

• Green leafy vegetables : Spinach, kale and Swiss chard.
• Nuts and seeds : Almonds, cashews and pumpkin seeds.
• Whole grains : Whole wheat bread, oatmeal and quinoa.
• Legumes : Lentils, chickpeas and black beans.
• Fish : Salmon, mackerel and tuna.
• Dark chocolate : Contains magnesium and antioxidants.

When to take magnesium supplements?

If you suspect you are not getting enough magnesium from your diet or have specific symptoms of a deficiency, magnesium supplements may help. Supplements come in a variety of forms, such as magnesium citrate, oxide or bisglycinate, and can help with:

• Muscle function and cramp reduction .
• Energy levels and reduction of fatigue .
• Heart rate regulation and stress reduction .

Consult a physician or nutritionist to determine the appropriate dosage and form of magnesium for your needs.

Magnesium and Muscles

Magnesium supports muscle recovery and relaxation after exercise, by transporting calcium and potassium to the muscles. Many athletes choose magnesium supplements to reduce muscle cramps and promote recovery.

Conclusion

Magnesium is an essential mineral for good health. Although you can get it from common foods, supplements can be a great help if you struggle to get enough magnesium. For advice on your magnesium needs, consult a doctor or nutritionist.