Magnesium
Mg — Element #12
also known as Magnesium oxide, Magnesium citrate, Magnesium glycinate, Magnesium sulfate
An essential macromineral that acts as a cofactor in over 300 enzyme reactions. Most of the body's magnesium is stored in bone, with the rest distributed across muscle and soft tissue.
Role in the body Cofactor for ~300 enzymes including ATP production; structural in bone; regulates muscle, nerve, and cardiac function
Recommended daily intake
- Adult Men 19 30 · 400 mg
- Adult Men 31 Plus · 420 mg
- Adult Women 19 30 · 310 mg
- Adult Women 31 Plus · 320 mg
- Pregnancy · 350-360 mg
- Lactation · 310-320 mg
Upper intake limit
350 mg/day from supplements only — does not apply to magnesium from food
Signs of deficiency
- Muscle cramps and twitching
- Fatigue and weakness
- Loss of appetite, nausea
- Abnormal heart rhythms in severe cases
- Numbness or tingling
- Cofactor for over 300 enzymes, including those that produce ATP — the body's energy currency
- Required for DNA, RNA, and protein synthesis
- Supports normal muscle function and helps prevent cramps
- Helps regulate blood pressure as a natural calcium channel antagonist
- Involved in glucose metabolism and insulin sensitivity
- Necessary for normal heart rhythm
Active in Mg²⁺ ion.
Doses above the supplemental upper limit can cause osmotic diarrhea, nausea, and abdominal cramping
Very high doses can cause hypermagnesemia — low blood pressure, lethargy, and in severe cases cardiac arrest
Reduces absorption of fluoroquinolone and tetracycline antibiotics, and bisphosphonates — separate doses by at least 2 hours
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