Magneaium: Another Reason to Eat Vegetarian, Plant-Based

DFW Vegetarian Education Network

Magnesium content of foods is shown in a table here.

Magnesium is often referred to as a macromineral, which means that our food must provide us several hundred milligrams of magnesium each day. Other macrominerals are calcium, phosphorus, sodium, potassium, and chloride.

The magnesium content of plant foods tends to reflect soil magnesium concentrations and growing conditions, especially as magnesium is not routinely added to soils by conventional farmers, even during intensive fertilization. Another reason to eat organic.

The Recommended Dietary Allowance for adults is 420 mg of magnesium a day for men and 320 for women. Research in the USA has shown that few people manage to obtain this from their diets unless they get the bulk of their protein and calories each day from nuts, seeds, beans, and whole grains.

United States Deficient in Magnesium

The University of Tennessee scientists also reported less than 26 percent of the study sample met the RDA for magnesium.

A larger national survey indicated that the average magnesium intake for both U. S. men and women was about 100 mg per day below the current recommended dietary allowance (RDA). That is a significant shortfall. In men and women over 70 years of age magnesium intakes were even lower.

Such findings suggest that marginal magnesium deficiency is relatively common in the U.S. for all ages.

So, let's take a look at magnesium, bones, and our health in general.

Magnesium in Our Foods

Foods Generally High in Magnesium:

Nuts and seeds
Whole grains
Beans and legumes

Magnesium is concentrated in the grain germ and bran so "white" refined grains contain relatively small amounts of magnesium.

Foods Generally Low in Magnesium

Flesh
Fruits
Most vegetables
Dairy
Processed foods (very low)

Contrary to common belief, meats, milk, and dairy products are not particularly rich sources of magnesium.

Because magnesium is part of chlorophyll, green leafy vegetables of the spinach family (beet greens, chard, spinach) are rich in magnesium. However, with the exception of a few other foods such as avocados, fruits and vegetables are not high in magnesium.

Magnesium is a fairly soluble mineral, which is why boiling vegetables high in magnesium such as spinach results in its loss.

Magnesium in Our Bodies

A few of the functions of magnesium in our bodies include:

1. Metabolic Systems

Our cardiovascular system, digestive system, nervous system, muscles, kidneys, liver, hormone-secreting glands, and brain all rely on magnesium for their metabolic function. Magnesium is involved in the metabolism of proteins, carbohydrates, and fats. In fact, the metabolic role of magnesium is so diverse that it is difficult to find a body system that is not affected by magnesium deficiency.

2. Enzymes

Magnesium plays a number of roles in the body, being required for more than 325 enzymatic reactions, including those involved in the synthesis of fat, protein and nucleic acids.

3. Energy Production

Magnesium plays an important role in both anaerobic and aerobic energy production. It is critical in the synthesis of adenosine triphosphate (ATP) which is considered by biologists to be the energy currency of life.

All living things require a continual supply of energy in order to live and function. ATP is the high-energy molecule that stores the energy we need to live. It is present in every cell; essentially all the physiological mechanisms that require energy for operation obtain it directly from the stored ATP.

The average human can only store about 3 ounces of ATP. Yet during strenuous exercise, the turnover rate of ATP is phenomenal, with as much as 15 kgs of ATP per hour being broken down and reformed with the assistance of magnesium.

Another reason adequate magnesium is important to all humans and is particularly important to those who are active physically.

4. Bone Formation

About two thirds of all magnesium in our body is found in our bones. Researchers have discovered, however, that magnesium in bones plays two different roles.

Some magnesium assists in the bones' physical structure. This magnesium is part of the bone's crystal lattice and is found in the bone scaffolding along with the minerals phosphorus and calcium.

The remainder is found on the surface of the bone where it acts as a storage site for magnesium. The body draws on this store in times of poor dietary supply.

5. Nerve and Muscle Relaxation

Magnesium and calcium act together to help regulate the body's nerve and muscle tone. Magnesium serves as a chemical gate blocker to help keep the nerve relaxed in many cells. In a diet with too little magnesium, the nerve cell can become overactive which triggers muscle tension, soreness, spasms, cramps, and fatigue.

Magnesium content of foods is shown in a table here.

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Magnesium content of foods is shown in a table here.

Magnesium: Deficiency or Overage?

Deficiency: The symptoms of magnesium deficiency can vary as widely as its roles.

1. Since many symptoms involve changes in nerve and muscle function, changes can include muscle weakness, tremor, and spasm. In the heart muscle, magnesium deficiency can result in arrhythmia, irregular contraction, and increased heart rate.

2. Impaired carbohydrate metabolism with insulin resistance and decreased insulin secretion can also result.

3. The softening and weakening of bone is another symptom of magnesium deficiency.

4. Large epidemiological studies suggest a relationship between magnesium and blood pressure. However, the fact that foods high in magnesium are frequently high in potassium and dietary fiber has made it difficult to evaluate independent effects of magnesium on blood pressure.

5. Additional symptoms can include: headaches; elevated fats in the bloodstream; depression; seizures; nausea; vomiting; and lack of appetite.

High doses of zinc in supplement form appear to interfere with the absorption of magnesium. A zinc supplement of 142 mg/day in healthy adult males significantly decreased magnesium absorption and magnesium balance (the difference between magnesium intake and magnesium loss).

Low dietary protein may also affect magnesium absorption. However, since protein intake had to be less than 30 grams per day to affect absorption, this will not happen often in this country.

Overage: Adverse effects have not been identified from magnesium occurring naturally in food.

Once again, though, we need to eat our magnesium rather than supplement it. Adverse effects from excess magnesium have been observed with intakes of various magnesium salts (supplemental magnesium). Impaired kidney function increases the potential risk of high doses of supplemental magnesium even further.

The initial symptom of excess magnesium supplementation is diarrhea.

"Old" Bones Benefit from Magnesium

Even though osteoporotic fractures are a significant health problem in aging adults, the Journal of the American Geriatrics Society, November 2005, reported that magnesium benefits " old bones."

Dr. Kathryn M. Ryder and her colleagues, of the University of Tennessee, Memphis, report there was an approximate 2 percent increase in whole-body bone mineral density ( BMD) for every 100 milligram per day increase in magnesium. This BMD increase led these investigators (and other scientists who found similar results from magnesium) to conclude that a higher intake of magnesium might keep bones healthy as people age.

Sources: The Linus Pauling Institute Micronutrient Information Center; Journal of the American Geriatrics Society, November 2005; Composition of Foods Agriculture Handbook No. 8; Food and Nutrition Board, Institute of Medicine. Magnesium. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. Washington D.C.: National Academy Press; 1997:190-249; Ascherio A, Rimm EB, Giovannucci EL, et al. A prospective study of nutritional factors and hypertension among US men. Circulation. 1992;86(5):1475-1484; Bowes and Church's Food Values of Portions Commonly Used, Sixteenth Edition.

Table Showing Magnesium Content of Foods

Magnesium content of foods is shown in a table here.

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Magnesium content of foods is shown in a table here.

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