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Magnesium

Magnesium

Vivioptal Vitamins / Wednesday, February 6th, 2013

What is magnesium?

Magnesium is a pure chemical element with the symbol Mg on the periodic table. Magnesium has an atomic number of 12, meaning that each atom of magnesium has 12 protons and 12 neutrons within its nucleus.  Magnesium is abundant in the earth’s crust and seawater, and it is the eleventh most abundant element in the human body. In ionic form, magnesium facilitates many enzymatic reactions necessary for life. In crystalline form, magnesium appears as a shiny, grey mass as shown below. 

Atomic structure of Magnesium

Atomic structure of Magnesium

Magnesium crystals

Magnesium crystals

What does magnesium do?

Magnesium plays a critical role in as many as 300 biochemical processes in the human body, including energy metabolism, protein synthesis, genetic material replication, and maintenance of the electrochemical cellular membrane gradient. Magnesium is also an important factor in calcium and potassium maintenance, two elements that are crucial in bone and muscle formation and function.

What happens if I don’t get enough magnesium?

Although rare, there are negative consequences of maintaining a magnesium deficiency. Chiefly among them are neurological and muscular defects including anorexia, nausea, muscular weakness, lethargy, staggering, and weight loss. Additionally, increased irritability, excitability and muscular spasms are possible in severe cases.

Where does magnesium come from? 

Magnesium is found in many plant and animal food sources. Green plants are particularly rich sources because magnesium is found in chlorophyll, the photosynthetic molecule found in green, leafy plants that is responsible for the conversion of sunlight into usable energy. Other good sources include legumes, beans, nuts, shellfish, potatoes (skin on), and soybeans.

How much magnesium do I need?

Recommended Dietary Allowances for magnesium in children and adults

Age (years)

Males (mg/day)

Females (mg/day)

Pregnancy (mg/day)

Lactation (mg/day)

1-3

80

80

-

-

4-8

130

130

-

-

9-13

240

240

-

-

14-18

410

360

400

360

19-30

400

310

350

310

31+

420

320

360

320

 

Check our products that contain Magnesium:

Vivioptal Active

Vivioptal Womens

Vivioptal Kids

 

References

http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

Vitamin and mineral requirements in human nutrition, 2nd ed.  World Health Organization and Food and Agriculture Organization of the United Nations, 2004, Geneva, Switzerland. p. 217-229.

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