Magnesium is a leading nutrient that plays a significant role in the body, even though there are 80 percent of adults suffer from magnesium deficiency. However, eating magnesium-rich foods, such as avocado, dry fruits, whole wheat, quinoa, etc., can alleviate the magnesium deficiency, but taking magnesium taurate as an additional supplement regularly is a good idea. That's because, in this hectic life, people skip the necessary food items.

Although magnesium is not the most abundant mineral in our bodies in terms of amount, it is unquestionably one of the most important for general health. The name magnesium derives from the ancient root word magnes, which was used to denote magnet or magnetic power.

So, let us understand the benefits of magnesium for the body, how much magnesium is required for the body, and why a deficiency may be harmful.

Role of Magnesium in Body

One of the minerals called electrolytes, which take on an electric charge when dissolved in bodily fluids like blood, is magnesium, a necessary mineral in all human cells. It is essential for hundreds of biochemical processes that support the synthesis of proteins, the operation of muscles and nerves, the conversion of food into energy, and metabolism, among many other bodily processes.

However, the bulk of magnesium in the body remains uncharged and is either stored in bone or attached to proteins.

About half of the magnesium in the body is found in bone. There is relatively minor in blood. Magnesium is essential for healthy nerve and muscle function and the development of teeth and bones. Magnesium is necessary for the proper operation of numerous enzymes in the body. The metabolism of potassium and calcium is also correlated with magnesium. Adults require 310–420 mg of magnesium daily to keep their blood levels regular.

The role of magnesium in the body:

·    Regulating blood pressure

·    Utilizing calcium and making bones stronger

·    Balancing the body's nitric oxide

·    Boosting growth & development in children

·    Assisting proper nerve function, muscles and tissue

·    Neutralizing stomach acid

·    Preventing constipation

8 Symptoms of Magnesium Deficiency

Over time, you may develop a deficiency if you don't consume enough magnesium. Due to your body's attempt to retain the little magnesium in your urine, you might not notice it immediately. A magnesium deficit is more common when certain diseases and medications interfere with the body's ability to utilize the mineral.

The primary symptoms of magnesium deficiency include:

·    Nausea

·    Constipation

·    Headaches

·    Nighttime leg cramps

·    Numbness or tingling in the legs or hands

·    General body weakness

·    Tremors

·    Heart palpitations

These symptoms may indicate low magnesium levels if you are experiencing these symptoms regularly. Thus, it is essential to consult with a professional.

Recommended Daily Intake

If you know how much magnesium is required for your body, then you can easily use magnesium supplements, but how do you know? As per the National Institute of Health (NIH), evaluating the magnesium level is hard as it is mainly found inside the cells or bones and not within the blood. This can lead to misleading blood test results when assessing magnesium deficiency.

However, magnesium level is assessed by measuring serum magnesium concentrations in the blood. It can also be determined by measuring concentration in saliva and urine.

If you are feeling low on magnesium, you can increase your magnesium intake after consulting with a professional. However, every individual has different magnesium needs that vary on multiple factors, including age and gender.

According to NIH, here's the Recommended Daily Allowance (RDA) for magnesium:

·    Infants–6 months: 30 mg

·    7–12 months: 75 mg

·    1–3 years: 80 mg

·    4–8 years: 130 mg

·    9–13 years: 240 mg

·    14–18 years: 410 mg for men; 360 mg for women

·    19–30 years: 400 mg for men; 310 mg for women

·    Adults 31 years and older: 420 mg for men; 320 mg for women

·    Pregnant women: 350–360 mg

·    Women who are breastfeeding: 310–320 mg

How Much Magnesium per Day for a Woman?

According to certain studies, magnesium may be able to reduce the symptoms of several illnesses that impact women, including PCOS, PMS, and postmenopausal symptoms.

The recommended magnesium intake per day for women is 310-320 mg.

How Much Magnesium per day does a man need?

Greens, nuts, seeds, dry beans, whole grains, wheat germ, and wheat and oat bran are good magnesium sources. Adult men are advised to take a daily intake of 400–420 mg of magnesium.

Symptoms of Too Much Magnesium

The "daily upper intake level" for magnesium, defined by most authorities, is 350 mg for adults over eight. This means that amounts under 350 mg are considered safe for adults.

Unless your doctor instructs you otherwise, 300–400 mg should be taken each day. The recommended daily dosage of magnesium for children is 65 to 100 mg, depending on their age, or up to 350 mg if they are over 8 years old.

To help treat disorders including dyspepsia and irregular heartbeats, substantial doses of magnesium, up to 800–1800 mg daily for several months, are used, but only under a doctor's care.

A magnesium overdose may cause the symptoms listed below. Many of the symptoms that magnesium is said to help with may be noticed in these organs. For instance, you could get diarrhoea if you take too much magnesium to treat constipation. Comparably, in smaller concentrations, this mineral can support heart health; nevertheless, in larger doses, it can result in myocardial infarction.

·    Stomach problems

·    Mood problems

·    Weakness

·    Heart & circulation problems

·    Facial flushing

·    Retention of urine

·    Hypotension

Conclusion

More than 300 metabolic processes involve magnesium. It's essential for preserving excellent health and is a trusted source in your body. Depending on age and gender, adults' RDAs for magnesium range from 310 to 420 mg.

The recommended dosage may change according to your needs, such as relieving depression, insomnia, cramping in your muscles, or constipation. Consult a physician before using any supplements, especially ones with larger dosages.