More Magnesium, But Not Too Much

Vitamin D gets all the buzz but maybe we should be worrying more about magnesium. About 35% of Americans are deficient in vitamin D, including 61% of those over age 70. Meanwhile, nearly half of Americans do not get enough magnesium, as well as 70% of those over 70. A magnesium deficiency can have serious and widespread consequences. Magnesium helps to regulate blood pressure, blood sugar and heart rate and is essential for maintaining bone strength (along with vitamin D) nerve and muscle function. It is believed to lower fracture risk in older adults and slow the advancement of sarcopenia (age related muscle loss). 

"(Magnesium) is an essential nutrient needed for hundreds of biochemical reactions in the body," says Anna Taylor, a registered dietician at the Cleveland Clinic. 

The Recommended Daily Allowance (RDA) for magnesium varies with age. A healthy 13 year old male requires about 240mg daily. This increases to 400mg at age 30 and 420mg at age 50. Corresponding RDAs for females are 240mg, 310mg and 320mg.

Leafy greens, whole grains, beans and nuts are good food sources of magnesium but many foods contain some. If you choose to supplement, 350mg is the recommended maximum dosage, as it is possible to get too much. Side effects of a magnesium overdose can include nausea and diarrhea. In severe cases of overdose, the patient can experience dizziness, slow heartbeat, fainting and respiratory problems.

As always, check labels. Many of the cheaper oral magnesium supplements found on supermarket shelves contain cheap filler ingredients such as magnesium stearate or titanium dioxide.