RDI
Overdosing
Conception, pregnancy and breastfeeding
Food sources
Magnesium is classified a 'major' mineral. Over 50% of the body's magnesium is contained in the bones with the remainder being in the muscles and tissues and only a minimal amount in the blood stream. Like calcium, our bones constantly absorb and release magnesium, releasing stored magnesium as the body needs it. Magnesium works with calcium to help with muscle contraction and blood clotting, as well as regulating blood pressure and the functioning of the lungs. Magnesium is also necessary for energy metabolism, the body's use of glucose for energy and the synthesis of protein and fat. It helps to keep calcium in tooth enamel to prevent decay and supports the normal functioning of the immune system.
Magnesium and calcium are thought to be protective against heart disease and high blood pressure.
Magnesium deficiency is rare, but may occur with alcohol abuse, prolonged vomiting and diarrhoea, a diet lacking in protein, people with kidney disorders or those who take medications or natural preparations as a 'diuretic' (a substance that makes you pass more urine). A severe magnesium deficiency can lead to weakness, confusion, convulsions, twitching, hallucinations, and difficulty swallowing.
Recommended Daily Intake (RDI) of magnesium is about 250 - 300mg. This can be easily provided with a normal or vegetarian diet.
Overdosing. Magnesium toxicity is rare, and would only occur if taking excessive magnesium supplements or magnesium salts for constipation. If a person does overdose on magnesium, it can cause low blood pressure, drowsiness, diarrhoea and dehydration and in some cases can be fatal. Supplements should not exceed 350mg per day.
Conception, pregnancy and breastfeeding. Magnesium is needed during pregnancy for the baby's and mother's tissue growth. Magnesium is also a mineral component passed to the baby through breast milk. Low magnesium levels may be linked to