Magnesium
Magnesium is a macro mineral of crucial nutritional significance for human beings .The mineral serves major functions in the body.It is contained in various food sources.
Functions Of Magnesium
- Supports muscle and nerve function –Magnesium is involved in cellular functions wherein it acts as a regulator in ion cellular channels useful in muscle contraction and nerve transmission.
- For cellular energy production and storage –Glycolysis (the breakdown of glycogen) requires magnesium.
- A co-factor for several enzymatic reactions– Magnesium is a cofactor in more than 600 enzymatic reactions essential for metabolic pathways such as ATP synthesis and DNA replication , RNA transcription, and protein biosynthesis.
People At Risk Of Magnesium Deficiency
- The elderly-Aging leads to a decline in magnesium absorption and increased excretion rates from the kidneys. This enhances the probability of its deficiency among elderly persons.
- Persons with alcoholism- The long-term excessive consumption of alcohol is linked to poor quality diets limited in magnesium.
- Individuals with certain disorders- Malabsorption conditions interfere with the absorption of nutrients; and since the majority of magnesium absorption occurs within the ileum, conditions such as Chronns and celiac disease may elevate the risk of a deficiency state. Type 2 diabetes mellitus may lead to increased magnesium excretion through the kidneys as the body tries to eliminate the high blood sugar levels. In the case of persons with Chronic Kidney Disease(CKD), when glomerular filtration rates decrease,the risk of magnesium deficiency increases.
Magnesium Deficiency
Magnesium deficiency and hypomagnesaemia (low magnesium blood levels) can result from a selection of causes including poor diet, chronic diarrheoa and vomiting, renal and gastrointestinal losses. Magnesium deficiency can elicit a variety of manifestations constituting hypokalaemia (low potassium blood levels) and hypocalcaemia (low blood calcium levels) as well as neurological and cardiac complications.
Whereas the mild and moderate magnesium deficiency states tend to be asymptomatic, its severe form occurs after an extensive period of a diet low in magnesium, losses from medications, or excess alcohol use along with malabsorption effects and can present signs and symptoms such as:
- Irritability
- Poor appetite
- Sleep problems
- Fatigue and weakness
- Irregular heartbeat
- Seizures
Magnesium Toxicity
Hypermagnesaemia (high magnesium levels in the blood) is rarer than hypomagnesaemia and is mainly a consequence of increased intake(mainly from supplement use) or failure of excretion. Symptomatic hypermagnesaemia is even less frequent as the kidneys can remove surplus magnesium by significantly lowering its tubular reabsorption capacity. Hypermagnesaemia can lead to hypotension (low blood pressure) and other cardiovascular effects in addition to neuromuscular defects.
Food Sources
- Whole grains –wheat germ, bran
- Vegetables –e.g. okra, potatoes, dark-green, leafy vegetables spinach.
- Fruits –prickly pears, tamarind
- Dried beans and legumes (such as soybeans, peas, cowpeas and lentils)
- Seeds –sunflower seeds, sesame seeds, flaxseeds
- Nuts (such as almonds, cashews and pine nuts)
- Dark chocolate
RDA
- Adult males- 400-420 milligrams
- Adult females- 310-320 milligrams
- Pregnant women -350-360 milligrams
- Breastfeeding women – 310-320 milligrams
Nutrient Interactions With Magnesium
- Potassium– Magnesium deficiency can increase the probability of potassium deficiency since the kidneys need magnesium for the re-absorption of potassium within cells.
- Vitamin D and Calcium -Severe magnesium deficiency can hinder vitamin D and calcium homeostasis.
- Zinc– Large doses of zinc (mostly from supplements) inhibit magnesium utilization.
Drug Interactions With Magnesium
- Certain diuretics including triamterene (Dyrenium) and amiloride (Midamor) can increase magnesium blood levels.
Drugs that reduce magnesium levels in your body:
- Proton pump inhibitors-Can lead to magnesium depletion especially when consumed extensively for more than a year.
- Antibiotics such as aminoglycosides, and tetracycline –Also contribute to magnesium depletion.
- Anti-rheumatics such as penicillamine (used in the treatment of Wilson’s disease)-Can limit magnesium utilization.
- Oral contraceptives including estrogen and levonorgestrel have the potential to deplete magnesium.
- Corticosteroids e.g. dexamethasone and hydrocortisone-They reduce magnesium levels.
- Digoxin (treats heart conditions)-This medication inhibits the reabsorption of magnesium by the kidneys; hence, inducing excretion.
- Immunosuppressants such as tacrolimus and cyclosporine-These medications can contribute to a decrease in magnesium.
Magnesium is critical for several chemical reactions in the body. You require it for the muscles to contract and for the nerves to transmit signals. Not only that, it is vital for a strong immune system. The majority of individuals can acquire sufficient magnesium from dietary intake through the inclusion of legumes, nuts, and seeds.