Preventing Magnesium Deficiency

Study Notes

Prevention of Magnesium Deficiency

Eat a variety of magnesium-rich foods such as spinach, green leafy vegetables, whole grains, beans, nuts, seeds, and chocolate to prevent magnesium deficiency.
Consume recommended daily amounts of magnesium: 310-320 mg/day for women and 400-420 mg/day for men.
Limit or avoid factors that increase urinary excretion of magnesium, including excessive alcohol consumption, poorly controlled diabetes, and certain medications (diuretics).
Older adults should prioritize magnesium intake as their bodies absorb less of the mineral and urinary losses increase with age.

Consequences of Magnesium Deficiency

Mild magnesium deficiency can cause tiredness, weakness, loss of appetite, nausea, and vomiting.
Severe magnesium deficiency can lead to abnormal heartbeat rhythm, muscle cramps, personality changes, and seizures.
Chronic magnesium deficiency may increase the risk of osteoporosis.

Sources of Magnesium

Plant foods such as spinach, green leafy vegetables, whole grains, beans, nuts, seeds, and chocolate are the richest sources of magnesium.
Animal products, like milk and meats, also supply some magnesium.
Tap water, particularly "hard" tap water, and dietary supplements can also contribute to meeting a person's magnesium needs.

Magnesium Toxicity

Magnesium toxicity is rare from consuming magnesium-rich foods.
Toxicity is more likely to occur from ingesting excessive magnesium from laxatives, antacids, and dietary supplements.
The body has poor absorption of magnesium oxide, a common form found in multivitamin/mineral supplements.

Description

Learn how to prevent magnesium deficiency by consuming a balanced diet, limiting alcohol intake, and being mindful of medications that increase urinary excretion of magnesium. Discover recommended daily amounts of magnesium for men and women.