Magnesium might not be the nutrient at the forefront of your mind when it comes to staying healthy, however it’s essential for a multitude of bodily functions, from the functioning of the nervous system, normal energy release and even contributing to the maintenance of normal bones and teeth. It is time to reap the benefits of magnesium.
What Is Magnesium Good For?
This essential mineral is used in over 300 biochemical reactions within the body. These are reactions that occur within cells and are vital in ensuring our body works normally. This includes turning the food we eat into energy. It also delivers this energy to cells. So, naturally, a lack of magnesium may leave you feeling tired and fatigued.
Magnesium contributes to the maintenance of normal bones. Magnesium works closely with calcium, by ensuring calcium is taken from the bloodstream, into the bones. Ensuring bones stay healthy is important to people of all ages, but especially as we get older.
Magnesium also contributes to normal protein synthesis and electrolyte balance in our bodies and contributes to normal psychological function.
How Much Magnesium Do We Need? And Do Some People Need More Than Others?
General: The daily Recommended Dietary Allowances (RDA) for elemental magnesium are: 19-30 years, 400 mg (men) and 310 mg (women); 31 years and older, 420 mg (men) and 320 mg (women). For pregnancy: age 14-18 years, the RDA is 400 mg; 19-30 years, 350 mg; 31-50 years, 360 mg. For lactation: age 14-18 years, the RDA is 360 mg; 19-30 years, 310 mg; 31-50 years, 320 mg. The daily upper intake level (UL) for magnesium is 350 mg for anyone over 8 years old, including those that are pregnant and breast-feeding.
For constipation: 8.75-25 grams of magnesium citrate has been used, usually as 150-300 mL in a 290 mg/ 5 mL solution. 2.4-4.8 grams of magnesium hydroxide has also been used. 10-30 grams of magnesium sulfate has also been used. Magnesium salts should only be used for occasional treatment of constipation, and doses should be taken with a full 8 oz glass of water.
For indigestion (dyspepsia): 400-1200 mg of magnesium hydroxide has been used up to four times daily. 800 mg of magnesium oxide daily has also been used.
For low levels of magnesium in the blood (hypomagnesemia): 3 grams of magnesium sulfate, taken every 6 hours for four doses, has been used. A 5% solution of magnesium chloride has been used by mouth daily for 16 weeks. Magnesium-rich mineral water (Hepar) containing 110 mg/L has also been used. 10.4 mmol of magnesium lactate, taken by mouth daily for 3 months, has been used. Avoid magnesium oxide and magnesium carbonate.
For irregular heartbeat (arrhythmias): 2.163 mg of magnesium-DL-hydrogen aspartate and 2.162 mg of potassium-DL-hydrogen aspartate given daily for 21 days has been used.
For diabetes: For type 2 diabetes, 2.5 grams of magnesium chloride in a 50 mL solution daily for 16 weeks has been used. 300 mL of salt lake water with naturally high magnesium content diluted with distilled water to contain 100 mg of magnesium per 100 mL of water has been used daily for 30 days. 360 mg of magnesium daily for 4 to 16 weeks has been used. For type 1 diabetes, 300 mg of a specific magnesium gluconate supplement (Ultramagnesium) daily for 5 years has been used.
For high cholesterol: 1 gram of magnesium oxide daily for 6 weeks has been used.
For a grouping of symptoms that increase the risk of diabetes, heart disease, and stroke (metabolic syndrome): 365 mg of magnesium aspartate daily for 6 months has been used.
For weak and brittle bones (osteoporosis): 300-1800 mg of magnesium hydroxide taken daily for 6 months, followed by 600 mg of magnesium hydroxide taken daily for 18 months, has been used. 1830 mg of magnesium citrate has been used daily for 30 days. In addition to estrogen, 600 mg of magnesium plus 500 mg of calcium and a multivitamin supplement has been used daily for one year.
For premenstrual syndrome (PMS): 333 mg of magnesium oxide taken daily for two menstrual cycles has been used. A higher dose of 360 mg elemental magnesium three times daily has been used from the 15th day of the menstrual cycle until menstrual period begins. 360 mg of elemental magnesium taken three times daily for 2 months has been used. A combination of 200 mg of magnesium daily plus 50 mg of vitamin B6 daily has been used.
For seizures in women with pre-eclampsia: 4-5 grams of magnesium sulfate by IV infusion, followed by 4-5 grams of magnesium sulfate every 4 hours, or 1 to 3 grams of magnesium sulfate per hour by constant IV infusion has been used. Doses should not exceed 30 to 40 grams of magnesium sulfate daily. A higher dose of magnesium sulfate (9-14 grams) followed by a smaller dose (2.5-5 grams every 4 hours for 24 hours) has also been used.
For low levels of magnesium in the blood (hypomagnesemia): A typical starting dose for mild deficiency is 1 gram of magnesium sulfate intramuscularly (IM) every 6 hours for 4 doses. For more severe deficiency, 5 grams of magnesium sulfate may be given as an intravenous (IV) infusion over 3 hours. To prevent magnesium deficiency, adults typically receive 60-96 mg of elemental magnesium daily.
For a pregnancy complication marked by high blood pressure and protein in the urine (pre-eclampsia): 4-5 grams of magnesium sulfate by IV infusion, followed by 4-5 grams of magnesium sulfate every 4 hours, or 1 to 3 grams of magnesium sulfate per hour by constant IV infusion has been used. Doses should not exceed 30 to 40 grams of magnesium sulfate daily. A higher dose of magnesium sulfate (9grams) followed by a smaller dose (5 grams every 4 hours for 24 hours) has also been used.
For a type of irregular heartbeat (torsades de pointes): 1 to 6 grams of magnesium sulfate given by IV over several minutes, followed by an IV infusion has been used.
For irregular heartbeat (arrhythmias): For reducing irregular heartbeat after a heart attack, 8 grams of magnesium sulfate in 250 mL of solution over 12 hours has been used. For irregular or rapid heartbeat, an IV infusion of 5 grams of magnesium sulfate in 100 mL of solution has been used. Half of the dose is given over 20 minutes, followed by the remainder over 2 hours. For faster heartbeat, a single IV dose of 1-4 grams of magnesium chloride given over 5 minutes has been used. For abnormal heartbeat caused by a pacemaker, 2 grams of magnesium sulfate in 10 mL of solution has been given by IV over 1-10 minutes, followed by 5-10 grams of magnesium sulfate in 250-500 mL of solution over 5 hours.
For asthma: Doses of 1-2 grams of magnesium sulfate have been given over 20 to 30 minutes. A dose of 78 mg/kg/hour of magnesium sulfate has been given by IV during, and for 30 minutes before, a lung function test.
For nerve pain in people with cancer: Single doses of 0.5-1 gram of magnesium sulfate have been given as 1 mL or 2 mL of a 50% magnesium sulfate injection over 5-10 minutes.
For cerebral palsy: For preventing cerebral palsy in the infant, 4 grams of magnesium sulfate has been given by IV over 10-30 minutes to females close to their expected due date. Magnesium sulfate is then sometimes given by IV at a dose of 1 gram per hour until birth or for 24 hours has been used.
For pain after surgery: 5-50 mg/kg of magnesium by IV followed by a continuous IV solution at 6 mg/kg or 500 mg hourly has been used for the duration of the operation up to 48 hours. Also, 3.7-5.5 grams of magnesium in addition to pain medication has been used within 24 hours after surgery. In addition, 3 grams of magnesium sulfate in an IV solution has been used followed by 0.5 grams of magnesium sulfate by IV per hour for 20 hours.
For chest pain due to blood vessel spasms (vasospastic angina): 65 mg/kg of body weight of magnesium given by IV over 20 minutes has been used.
INJECTED AS A SHOT:
For seizures in women with pre-eclampsia: 4-5 grams of magnesium sulfate diluted in saline over 10-15 minutes given intravenously (by IV) followed by 5 grams of magnesium sulfate injected as a shot into each buttock, and 2.5 or 5 grams of magnesium sulfate injected as a shot every 4 hours for 24 hours has been used.
For a pregnancy complication marked by high blood pressure and protein in the urine (pre-eclampsia): 4-5 grams of magnesium sulfate diluted in saline over 10-15 minutes given intravenously (by IV) followed by 5 grams of magnesium sulfate injected as a shot into each buttock, and 5 grams of magnesium sulfate injected as a shot every 4 hours for 24 hours has been used.
General: The daily Recommended Dietary Allowances (RDA) for elemental magnesium are: Age 1-3 years, 80 mg; 4-8 years, 130 mg; 9-13 years, 240 mg; 14-18 years, 410 mg (boys) and 360 mg (girls). For infants less than one year of age, adequate intake (AI) levels are 30 mg from birth to 6 months and 75 mg from 7 to 12 months. The daily upper intake level (UL) for magnesium is 65 mg for children age 1-3 years, and 110 mg for 4-8 years.
For asthma: 40 mg/kg of magnesium sulfate, up to a maximum of 2 grams, has been given by IV in 100 mL of solution over 20 minutes.
Can Magnesium Help Support Energy Levels?
Magnesium contributes to a reduction of tiredness and fatigue and contributes to normal energy release. A supplement such as Vitabiotics Wellwoman or Vitabiotics Wellman effervescent tablets provide magnesium, iron and niacin (vitamin B3) which contribute to normal energy release.
What 10 Foods Are High In Magnesium?
There are a number of magnesium rich foods which can easily be incorporated into your diet, and most are vegetarian and vegan friendly. It is worth remembering however that many of the foods listed below are high calorie foods such as nuts and seeds, so do try to stick to recommended portion sizes.
Add these delicious foods to meals and snacks to reap the benefits of magnesium...
- Dark leafy greens such as kale, spinach, Swiss chard - 1 cup of cooked spinach contains a staggering 157mg
- Dark chocolate (at least 70% cocoa solids) - 28g contains 64mg
- Avocado - one medium size contains 58mg
- Nuts, particularly almonds, Brazil nuts and cashews - 28g of chases contains 82mg
- Seeds, especially pumpkin, flaxseed and chia - 28g of pumpkin seeds contains 150mg
- Tofu - 100g contains 53mg
- Beans and legumes - 100g of chickpeas provides 115mg
- Whole grains such as brown rice, quinoa and oats - ½ cup cooked brown rice contains 42mg
- Bananas - A large banana packs in 37mg
- Fatty/oily fish such as sardines, mackerel and salmon - 178g salmon provides 58mg
What Fruits Contain Magnesium?
Avocados and bananas are your key go-to magnesium rich fruits. Not only do they provide ample amounts of this important mineral, but they also supply the body with plenty of other goodness too! An avocado is filled with fibre for a healthy digestion, as well as energy-boosting B vitamins. Bananas are also a key provider of potassium, which helps maintain normal blood pressure.
Is Peanut Butter High In Magnesium?
If you are a fan of this nutty spread, you are in luck. Just over two tablespoons of peanut butter provide a hearty 49mg of magnesium. Spread over wholemeal bread and add half a chopped banana for a magnesium-rich snack.