MAGNESIUM

A mineral involved in many processes in the body including nerve signaling, the building of healthy bones, and normal muscle contraction. Magnesium is contained in all unprocessed foods. High concentrations of magnesium are found in nuts, unmilled grains and legumes such as peas and beans. Magnesium deficiency can occur due to inadequate intake or impaired intestinal absorption of magnesium. It is often associated with low calcium (hypocalcemia) and low potassium (hypokalemia). Deficiency of magnesium causes increased irritability of the nervous system with tetany (spasms of the hands and feet, muscular twitching and cramps, spasm of the larynx, etc.). According to the National Academy of Sciences, the Recommended Dietary Allowances of magnesium are 420 milligrams per day for men and 320 milligrams per day for women. The upper limit of magnesium as supplements is 350 milligrams daily, in addition to the magnesium from food and water. Persons with impaired kidney function should be especially careful about their magnesium intake because they can accumulate magnesium, a dangerous situation.