Magnesium is an essential mineral for human nutrition. It serves several important functions in the body : contraction and relaxation of muscles, function of certain enzymes in the body, production and transport of energy, and production of protein.
Magnesium is the fourth most abundant mineral in the body and is essential to good health. Approximately 50% of total body magnesium is found in bone. The other half is found predominantly inside cells of body tissues and organs. Only 1% of magnesium is found in blood, but the body works very hard to keep blood levels of magnesium constant.
Most dietary magnesium comes from vegetables, such as dark green, leafy vegetables. Another good sources of magnesium are
- 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)
Deficiency of magnesium can occur in people who absorb less magnesium due to: abuse alcohol, burns, certain medications, low blood levels of calcium, problems absorbing nutrients from the intestinal tract (malabsorption) and Surgery. The symptoms of magnesium deficiency are hyper excitability, muscle weakness and sleepiness. But, lack of magnesium is rare.
Side effect for over magnesium intake
According to medline, 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.