{"id":351,"date":"2019-12-12T12:59:32","date_gmt":"2019-12-12T17:59:32","guid":{"rendered":"https:\/\/pressbooks.bccampus.ca\/humannutrition\/chapter\/magnesium\/"},"modified":"2025-01-23T15:19:20","modified_gmt":"2025-01-23T20:19:20","slug":"magnesium","status":"publish","type":"chapter","link":"https:\/\/pressbooks.bccampus.ca\/humannutrition\/chapter\/magnesium\/","title":{"raw":"Magnesium","rendered":"Magnesium"},"content":{"raw":"

Role of Magnesium<\/h1>\r\nApproximately 60 percent of magnesium in the human body is stored in the skeleton, making up about 1 percent of mineralized bone tissue. Magnesium is not an integral part of the hard mineral crystals, but it does reside on the surface of the crystals and helps maximize the bone structure.\r\n\r\nIn addition to participating in bone maintenance, magnesium has several other functions in the body. In every reaction involving the cellular energy molecule, ATP, magnesium is required. More than three hundred enzymatic reactions require magnesium. Magnesium plays a role in protein synthesis and repair, the synthesis of DNA and RNA, carbohydrates, and lipids, and is essential for nerve conduction and muscle contraction. Another health benefit of magnesium is that it may decrease blood pressure. Finally, a higher magnesium intake is associated with a lower risk of colorectal cancer.\r\n

Dietary Reference Intake for Magnesium<\/h2>\r\nThe RDAs for magnesium for adults between ages nineteen and thirty are 400 milligrams per day for males and 310 milligrams per day for females. For adults above the age of thirty, the RDA increases slightly to 420 milligrams per day for males and 320 milligrams for females.\r\n
\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n
Table 12.9: Dietary reference intakes for magnesium<\/caption>\r\n
Age Group<\/td>\r\nRDA (mg\/day)<\/td>\r\nUL from non-food sources (mg\/day)<\/td>\r\n<\/tr>\r\n
Infants (0\u20136 months)<\/td>\r\n30*<\/td>\r\n\u2013<\/td>\r\n<\/tr>\r\n
Infants (6\u201312 months)<\/td>\r\n75*<\/td>\r\n\u2013<\/td>\r\n<\/tr>\r\n
Children (1\u20133 years)<\/td>\r\n80<\/td>\r\n65<\/td>\r\n<\/tr>\r\n
Children (4\u20138 years)<\/td>\r\n130<\/td>\r\n110<\/td>\r\n<\/tr>\r\n
Children (9\u201313 years)<\/td>\r\n240<\/td>\r\n350<\/td>\r\n<\/tr>\r\n
Adolescent females\u00a0 (14\u201318 years)<\/td>\r\n360<\/td>\r\n350<\/td>\r\n<\/tr>\r\n
Adolescent males (14\u201318 years)<\/td>\r\n410<\/td>\r\n350<\/td>\r\n<\/tr>\r\n
Female adults (19\u201330 years)<\/td>\r\n310<\/td>\r\n350<\/td>\r\n<\/tr>\r\n
Male adults (19\u201330 years)<\/td>\r\n400<\/td>\r\n350<\/td>\r\n<\/tr>\r\n
Female adults (> 30 years)<\/td>\r\n320<\/td>\r\n350<\/td>\r\n<\/tr>\r\n
Male adults (> 30 years)<\/td>\r\n420<\/td>\r\n350<\/td>\r\n<\/tr>\r\n
* denotes Adequate Intake<\/td>\r\n<\/td>\r\n<\/td>\r\n<\/tr>\r\n
Data Source: (\"Dietary Reference Intakes,\" 2006)<\/span>[footnote]https:\/\/www.canada.ca\/en\/health-canada\/services\/food-nutrition\/healthy-eating\/dietary-reference-intakes\/tables\/reference-values-elements-dietary-reference-intakes-tables-2005.html[\/footnote]<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<\/div>\r\n

Dietary Sources of Magnesium<\/h2>\r\nMagnesium is part of the green pigment, chlorophyll, which is vital for photosynthesis in plants; therefore, green leafy vegetables are a good dietary source of magnesium. Magnesium is also found in high concentrations in fish, dairy products, meats, whole grains, and nuts. Additionally, chocolate, coffee, and hard water contain a good amount of magnesium. Most people do not meet the RDA for magnesium in their diets. Typically, Western diets lean toward a low fish intake and the unbalanced consumption of refined grains versus whole grains.\r\n
\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n\r\n
Table 12.10: Magnesium content of various foods<\/caption>\r\n
Food<\/td>\r\nServing<\/td>\r\nMagnesium (mg)<\/td>\r\n<\/tr>\r\n
Pumpkin seeds, roasted<\/td>\r\n1 oz.<\/td>\r\n156<\/td>\r\n<\/tr>\r\n
Chia seeds<\/td>\r\n1 oz.<\/td>\r\n111<\/td>\r\n<\/tr>\r\n
Almonds<\/td>\r\n1 oz.<\/td>\r\n80<\/td>\r\n<\/tr>\r\n
Spinach boiled<\/td>\r\n1 c.<\/td>\r\n78<\/td>\r\n<\/tr>\r\n
Cashews<\/td>\r\n1 oz.<\/td>\r\n74<\/td>\r\n<\/tr>\r\n
Soymilk<\/td>\r\n1 c.<\/td>\r\n61<\/td>\r\n<\/tr>\r\n
Black beans<\/td>\r\n\u00bd c.<\/td>\r\n60<\/td>\r\n<\/tr>\r\n
Edamame<\/td>\r\n\u00bd c.<\/td>\r\n50<\/td>\r\n<\/tr>\r\n
Peanut butter, smooth<\/td>\r\n2 tablespoons<\/td>\r\n49<\/td>\r\n<\/tr>\r\n
Bread<\/td>\r\n2 slices<\/td>\r\n46<\/td>\r\n<\/tr>\r\n
Avocado<\/td>\r\n1 c.<\/td>\r\n44<\/td>\r\n<\/tr>\r\n
Brown rice<\/td>\r\n\u00bd c.<\/td>\r\n42<\/td>\r\n<\/tr>\r\n
Yogurt<\/td>\r\n8 oz.<\/td>\r\n42<\/td>\r\n<\/tr>\r\n
Oatmeal, instant<\/td>\r\n1 packet<\/td>\r\n36<\/td>\r\n<\/tr>\r\n
Salmon<\/td>\r\n3 oz.<\/td>\r\n26<\/td>\r\n<\/tr>\r\n
Chicken breasts<\/td>\r\n3 oz.<\/td>\r\n22<\/td>\r\n<\/tr>\r\n
Apple<\/td>\r\n1 medium<\/td>\r\n9<\/td>\r\n<\/tr>\r\n
Data Source: (\"Magnesium,\" 2009<\/span>)[footnote]Dietary Supplement Fact Sheet: Magnesium. National Institutes of Health, Office of Dietary Supplements. http:\/\/ods.od.nih.gov\/factsheets\/Magnesium-HealthProfessional\/. Updated July 13, 2009. Accessed November 12, 2017.[\/footnote] and Magnesium: Fact Sheet for Health Professionals. [footnote]https:\/\/ods.od.nih.gov\/factsheets\/Magnesium-HealthProfessional\/[\/footnote]<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<\/div>\r\n

Consuming Too Little Magnesium<\/h2>\r\nLow blood magnesium (hypomagnesemia) may result from chronic kidney disease, chronic diarrhea, or alcoholism and may play a role in low blood calcium.\r\n\r\nObservational studies link magnesium deficiency with an increased risk of osteoporosis. A magnesium-deficient diet is associated with decreased levels of parathyroid hormone and the activation of vitamin D, which may lead to an impairment of bone remodeling. A study on nine hundred elderly women and men showed that higher dietary intakes of magnesium correlated to an increased bone mineral density in the hip.[footnote]Tucker KL, Hannan MT, et al. Potassium, Magnesium, and Fruit and Vegetable Intakes Are Associated with Greater Bone Mineral Density in Elderly Men and Women. Am J ClinNutr. 1999; 69(4), 727\u201336. http:\/\/www.ajcn.org\/cgi\/pmidlookup?view=long&pmid=10197575. Accessed October 6, 2017.[\/footnote] Only a few clinical trials have evaluated the effects of magnesium supplements on bone health and their results suggest some modest benefits on bone mineral density.\r\n\r\nMany Canadians do not get the recommended intake of magnesium from their diets. Some observational studies suggest mild magnesium deficiency is linked to an increased risk for cardiovascular disease.\r\n\r\nSigns and symptoms of magnesium deficiency a loss of appetite, nausea, vomiting, fatigue, weakness and in more severe cases muscle contractions. cramps, seizures, personality changes, numbness, tingling,\u00a0 abnormal heart rhythms. A severe magnesium deficiency can\u00a0 also result in\u00a0 hypocalcemia or hypokalemia.\r\n

Consuming Too Much Magnesium<\/h2>\r\nConsuming magnesium in food doesn't pose a health risk, but high doses of supplements can often result in diarrhea, nausea, and abdominal cramping.","rendered":"

Role of Magnesium<\/h1>\n

Approximately 60 percent of magnesium in the human body is stored in the skeleton, making up about 1 percent of mineralized bone tissue. Magnesium is not an integral part of the hard mineral crystals, but it does reside on the surface of the crystals and helps maximize the bone structure.<\/p>\n

In addition to participating in bone maintenance, magnesium has several other functions in the body. In every reaction involving the cellular energy molecule, ATP, magnesium is required. More than three hundred enzymatic reactions require magnesium. Magnesium plays a role in protein synthesis and repair, the synthesis of DNA and RNA, carbohydrates, and lipids, and is essential for nerve conduction and muscle contraction. Another health benefit of magnesium is that it may decrease blood pressure. Finally, a higher magnesium intake is associated with a lower risk of colorectal cancer.<\/p>\n

Dietary Reference Intake for Magnesium<\/h2>\n

The RDAs for magnesium for adults between ages nineteen and thirty are 400 milligrams per day for males and 310 milligrams per day for females. For adults above the age of thirty, the RDA increases slightly to 420 milligrams per day for males and 320 milligrams for females.<\/p>\n

\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Table 12.9: Dietary reference intakes for magnesium<\/caption>\n
Age Group<\/td>\nRDA (mg\/day)<\/td>\nUL from non-food sources (mg\/day)<\/td>\n<\/tr>\n
Infants (0\u20136 months)<\/td>\n30*<\/td>\n\u2013<\/td>\n<\/tr>\n
Infants (6\u201312 months)<\/td>\n75*<\/td>\n\u2013<\/td>\n<\/tr>\n
Children (1\u20133 years)<\/td>\n80<\/td>\n65<\/td>\n<\/tr>\n
Children (4\u20138 years)<\/td>\n130<\/td>\n110<\/td>\n<\/tr>\n
Children (9\u201313 years)<\/td>\n240<\/td>\n350<\/td>\n<\/tr>\n
Adolescent females\u00a0 (14\u201318 years)<\/td>\n360<\/td>\n350<\/td>\n<\/tr>\n
Adolescent males (14\u201318 years)<\/td>\n410<\/td>\n350<\/td>\n<\/tr>\n
Female adults (19\u201330 years)<\/td>\n310<\/td>\n350<\/td>\n<\/tr>\n
Male adults (19\u201330 years)<\/td>\n400<\/td>\n350<\/td>\n<\/tr>\n
Female adults (> 30 years)<\/td>\n320<\/td>\n350<\/td>\n<\/tr>\n
Male adults (> 30 years)<\/td>\n420<\/td>\n350<\/td>\n<\/tr>\n
* denotes Adequate Intake<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
Data Source: (“Dietary Reference Intakes,” 2006)<\/span>[1]<\/sup><\/a><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Dietary Sources of Magnesium<\/h2>\n

Magnesium is part of the green pigment, chlorophyll, which is vital for photosynthesis in plants; therefore, green leafy vegetables are a good dietary source of magnesium. Magnesium is also found in high concentrations in fish, dairy products, meats, whole grains, and nuts. Additionally, chocolate, coffee, and hard water contain a good amount of magnesium. Most people do not meet the RDA for magnesium in their diets. Typically, Western diets lean toward a low fish intake and the unbalanced consumption of refined grains versus whole grains.<\/p>\n

\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Table 12.10: Magnesium content of various foods<\/caption>\n
Food<\/td>\nServing<\/td>\nMagnesium (mg)<\/td>\n<\/tr>\n
Pumpkin seeds, roasted<\/td>\n1 oz.<\/td>\n156<\/td>\n<\/tr>\n
Chia seeds<\/td>\n1 oz.<\/td>\n111<\/td>\n<\/tr>\n
Almonds<\/td>\n1 oz.<\/td>\n80<\/td>\n<\/tr>\n
Spinach boiled<\/td>\n1 c.<\/td>\n78<\/td>\n<\/tr>\n
Cashews<\/td>\n1 oz.<\/td>\n74<\/td>\n<\/tr>\n
Soymilk<\/td>\n1 c.<\/td>\n61<\/td>\n<\/tr>\n
Black beans<\/td>\n\u00bd c.<\/td>\n60<\/td>\n<\/tr>\n
Edamame<\/td>\n\u00bd c.<\/td>\n50<\/td>\n<\/tr>\n
Peanut butter, smooth<\/td>\n2 tablespoons<\/td>\n49<\/td>\n<\/tr>\n
Bread<\/td>\n2 slices<\/td>\n46<\/td>\n<\/tr>\n
Avocado<\/td>\n1 c.<\/td>\n44<\/td>\n<\/tr>\n
Brown rice<\/td>\n\u00bd c.<\/td>\n42<\/td>\n<\/tr>\n
Yogurt<\/td>\n8 oz.<\/td>\n42<\/td>\n<\/tr>\n
Oatmeal, instant<\/td>\n1 packet<\/td>\n36<\/td>\n<\/tr>\n
Salmon<\/td>\n3 oz.<\/td>\n26<\/td>\n<\/tr>\n
Chicken breasts<\/td>\n3 oz.<\/td>\n22<\/td>\n<\/tr>\n
Apple<\/td>\n1 medium<\/td>\n9<\/td>\n<\/tr>\n
Data Source: (“Magnesium,” 2009<\/span>)[2]<\/sup><\/a> and Magnesium: Fact Sheet for Health Professionals. [3]<\/sup><\/a><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Consuming Too Little Magnesium<\/h2>\n

Low blood magnesium (hypomagnesemia) may result from chronic kidney disease, chronic diarrhea, or alcoholism and may play a role in low blood calcium.<\/p>\n

Observational studies link magnesium deficiency with an increased risk of osteoporosis. A magnesium-deficient diet is associated with decreased levels of parathyroid hormone and the activation of vitamin D, which may lead to an impairment of bone remodeling. A study on nine hundred elderly women and men showed that higher dietary intakes of magnesium correlated to an increased bone mineral density in the hip.[4]<\/sup><\/a> Only a few clinical trials have evaluated the effects of magnesium supplements on bone health and their results suggest some modest benefits on bone mineral density.<\/p>\n

Many Canadians do not get the recommended intake of magnesium from their diets. Some observational studies suggest mild magnesium deficiency is linked to an increased risk for cardiovascular disease.<\/p>\n

Signs and symptoms of magnesium deficiency a loss of appetite, nausea, vomiting, fatigue, weakness and in more severe cases muscle contractions. cramps, seizures, personality changes, numbness, tingling,\u00a0 abnormal heart rhythms. A severe magnesium deficiency can\u00a0 also result in\u00a0 hypocalcemia or hypokalemia.<\/p>\n

Consuming Too Much Magnesium<\/h2>\n

Consuming magnesium in food doesn’t pose a health risk, but high doses of supplements can often result in diarrhea, nausea, and abdominal cramping.<\/p>\n

  1. https:\/\/www.canada.ca\/en\/health-canada\/services\/food-nutrition\/healthy-eating\/dietary-reference-intakes\/tables\/reference-values-elements-dietary-reference-intakes-tables-2005.html ↵<\/a><\/li>
  2. Dietary Supplement Fact Sheet: Magnesium. National Institutes of Health, Office of Dietary Supplements. http:\/\/ods.od.nih.gov\/factsheets\/Magnesium-HealthProfessional\/. Updated July 13, 2009. Accessed November 12, 2017. ↵<\/a><\/li>
  3. https:\/\/ods.od.nih.gov\/factsheets\/Magnesium-HealthProfessional\/ ↵<\/a><\/li>
  4. Tucker KL, Hannan MT, et al. Potassium, Magnesium, and Fruit and Vegetable Intakes Are Associated with Greater Bone Mineral Density in Elderly Men and Women. Am J ClinNutr. 1999; 69(4), 727\u201336. http:\/\/www.ajcn.org\/cgi\/pmidlookup?view=long&pmid=10197575. Accessed October 6, 2017. ↵<\/a><\/li><\/ol><\/div>","protected":false},"author":1806,"menu_order":6,"template":"","meta":{"pb_show_title":"on","pb_short_title":"","pb_subtitle":"","pb_authors":[],"pb_section_license":"cc-by-nc-sa"},"chapter-type":[48],"contributor":[],"license":[57],"class_list":["post-351","chapter","type-chapter","status-publish","hentry","chapter-type-standard","license-cc-by-nc-sa"],"part":1031,"_links":{"self":[{"href":"https:\/\/pressbooks.bccampus.ca\/humannutrition\/wp-json\/pressbooks\/v2\/chapters\/351","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/pressbooks.bccampus.ca\/humannutrition\/wp-json\/pressbooks\/v2\/chapters"}],"about":[{"href":"https:\/\/pressbooks.bccampus.ca\/humannutrition\/wp-json\/wp\/v2\/types\/chapter"}],"author":[{"embeddable":true,"href":"https:\/\/pressbooks.bccampus.ca\/humannutrition\/wp-json\/wp\/v2\/users\/1806"}],"version-history":[{"count":11,"href":"https:\/\/pressbooks.bccampus.ca\/humannutrition\/wp-json\/pressbooks\/v2\/chapters\/351\/revisions"}],"predecessor-version":[{"id":2785,"href":"https:\/\/pressbooks.bccampus.ca\/humannutrition\/wp-json\/pressbooks\/v2\/chapters\/351\/revisions\/2785"}],"part":[{"href":"https:\/\/pressbooks.bccampus.ca\/humannutrition\/wp-json\/pressbooks\/v2\/parts\/1031"}],"metadata":[{"href":"https:\/\/pressbooks.bccampus.ca\/humannutrition\/wp-json\/pressbooks\/v2\/chapters\/351\/metadata\/"}],"wp:attachment":[{"href":"https:\/\/pressbooks.bccampus.ca\/humannutrition\/wp-json\/wp\/v2\/media?parent=351"}],"wp:term":[{"taxonomy":"chapter-type","embeddable":true,"href":"https:\/\/pressbooks.bccampus.ca\/humannutrition\/wp-json\/pressbooks\/v2\/chapter-type?post=351"},{"taxonomy":"contributor","embeddable":true,"href":"https:\/\/pressbooks.bccampus.ca\/humannutrition\/wp-json\/wp\/v2\/contributor?post=351"},{"taxonomy":"license","embeddable":true,"href":"https:\/\/pressbooks.bccampus.ca\/humannutrition\/wp-json\/wp\/v2\/license?post=351"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}