Magnesium

Our body contains about 20 grams of the essential nutrient mineral magnesium.

Magnesium occurs typically as the Mg2+ ion and is present in every cell in every organism. Thus ATP (adenosine triphosphate), which is the main source of energy in cells, must be bound to magnesium to be biologically active.

Magnesium plays a role in the stability of polyphosphate compounds including those associated with DNA- and RNA-synthesis.

Over 300 enzymes require the presence of magnesium ions to work. Magnesium is necessary for synthesis of chlorophyll and photosynthesis in plants.

Sources

Green vegetables such as spinach provide magnesium because of the abundance of the green chlorophyll molecules containing magnesium.

Nuts (especially cashews and almonds), seeds, dark chocolate, roasted soybeans, bran, and some whole grains are also good sources of magnesium.

Refined foods are generally poor in magnesium.

Daily intake

The nutritional requirement for adults is 300-400 mg/day.

Eating a wide variety of legumes, nuts, whole grains, and vegetables will meet your dietary need for magnesium. Here is a list of foods having the highest content of magnesium.

Deficiency

Inadequate magnesium intake frequently causes irregular heartbeats, high blood pressure, insomnia and muscle spasms.

Magnesium deficiency has also been associated with cardiovascular disease, diabetes, anxiety disorders, migraines, osteoporosis and cerebral infarction.

Acute magnesium deficiency is rare. It is more common as a side effect of chronic alcohol or diuretic use than from low intake alone.

Excess

Dietary magnesium does not pose a health risk.

However, high doses of magnesium in supplements can lead to adverse effects such as diarrhea and abdominal cramps.

The risk of magnesium toxicity increases with kidney failure, when the kidneys lose the ability to remove excess magnesium.

Oral magnesium poisoning in adults with normal renal function is very rare.

Too much magnesium may make it difficult for the body to absorb calcium.

References: 1 , 2 , 3 , 4 , 5