When you think of magnesium, what comes to mind? Perhaps an image of a metallic alloy used to make aircraft and cars. Did you also know that it is an essential mineral responsible for more than 300 biochemical reactions in the body, including energy production?

We need magnesium to maintain muscle and nerve function, support a healthy immune system, and keep bones strong. It is also involved in regulation of blood sugar levels, continuation of normal blood pressure, the synthesis of protein, and the functioning of various enzymes in the body.

Fortunately, magnesium deficiency in healthy individuals who eat a well-balanced diet is rare because it is abundant in both plant foods and because the kidneys can limit urinary excretion when intake is low. However, if you have any of the following conditions, you may be at increased risk of magnesium deficiency:

• Alcoholism
• Gastrointestinal disorders
• Renal disorders

Also, because intestinal magnesium absorption tends to decrease and urinary magnesium excretion tends to increase in older individuals, the elderly often don’t get enough of the mineral from their diet.

But while magnesium deficiency is rare, dietary surveys suggest that many Americans do not consume the recommended amounts of magnesium, and therefore may not be getting enough to promote an optimal magnesium status — which may be protective against disorders such as cardiovascular disease and immune dysfunction.

Recommended dietary amounts are listed below. To get enough, be sure to eat plenty of dark, leafy green vegetables (like spinach) and:

• Soy products (such as soy flour and tofu)
• Legumes and seeds (such as sunflower seeds, lima beans, peas, and lentils)
• Nuts (such as almonds and cashews)
• Whole grains (such as brown rice and millet)
• Fruits or vegetables (such as bananas, dried apricots, and avocados)
  
   

*Adequate Intake