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Magnesium Deficiency


Magnesium is a very important mineral our body needs in order to function well. It is espcially crucial in keeping pur blood pressure normal, bones strong and the heart healthy .

Recommended DRI Amount for Magnesium

  • 1-3 years old: 80 milligrams a day.

  • 4-8 years old: 130 milligrams a day.

  • 9-13 years old: 240 milligrams a day.

  • 14-18 years old: 410 milligrams a day for boys, 360 milligrams a day for girls, 400 for pregnant girls.

  • 19-30 years old: 400 milligrams a day for men, 310 milligrams a day for women, 350 for pregnant women.

  • 31+ years old: 420 milligrams a day for men, 320 milligrams a day for women, 360 for pregnant women.

Signs of Magnesium Deficiency

When the deficiency is mild, people may:

  • have loss of appetite
  • feel nauseous
  • vomit
  • be fatigued
  • feel weak

When the deficiency worsens, people may experience:

  • numbness
  • tingling
  • muscle contractions
  • cramps
  • seizures (caused by excessive electrical activity in the brain)
  • personality changes
  • abnormal heart rhythms
  • coronary spasms

Severe magnesium deficiency may result in:

  • low levels of calcium in the blood (hypocalcemia)
  • low levels of potassium in the blood (hypokalemia)

Mild to moderate deficiency may put people at risk for a number of diseases. Adults who consume less than the recommended amount of magnesium are about 1.5 times more likely to have higher inflammation risks than adults who consume the recommended amount.

Adults over 40 who consume less than 50% of the recommended amount for magnesium and have a body mass index over 25 are twice likely to have increased systemic inflammation, which can contribute to major health conditions, such as diabetes, heart disease, and certain types of cancer.

Severe magnesium deficiencies are rare. They're more likely in people who

  • have kidney disease
  • take antibiotics or drugs for diabetes and cancer
  • have Crohn's disease or other conditions that affect digestion
  • have parathyroid problems
  • abuse alcohol  
  • are older adults

Note: Many of the above symptoms are general and may result from a variety of medical conditions. It is important to have a medical professional to evaluate your health situation.

Doctors may suggest people with magnesium deficiencies above take magnesium rich foods and/or magnesium supplements so that they can have the benefits of magnesium.



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