Magnesium is an essential mineral for human nutrition.
Function Magnesium in the body serves several important functions: Contraction and relaxation of muscles Function of certain enzymes in the body Production and transport of energy Production of protein
Food Sources Most dietary magnesium comes from vegetables, such as dark green, leafy vegetables. Other foods that are good sources of magnesium: Fruits or vegetables (such as bananas, dried apricots, and avocados) Nuts (such as almonds and cashews) Peas and beans (legumes), seeds Soy products (such as soy flour and tofu) Whole grains (such as brown rice and millet)
Side Effects Side effects from increased magnesium intake are not common because the body removes excess amounts. Magnesium excess almost always occurs only when magnesium is supplemented as a medication. Lack of magnesium (deficiency) is rare. The symptoms include: Hyperexcitability Muscle weakness Sleepiness
Deficiency of magnesium can occur in people who abuse alcohol or in those who absorb less magnesium due to: Burns Certain medications Low blood levels of calcium Problems absorbing nutrients from the intestinal tract (malabsorption) Surgery
Symptoms due to a lack of magnesium have three categories. Early symptoms: Anorexia Apathy Confusion Fatigue Insomnia Irritability Muscle twitching Poor memory Reduced ability to learn
