Cashman KD et al., “Optimal nutrition: calcium, magnesium, and phosphorous.” Proc Nutr Soc, vol. Glei M et al., “Magnesium content of foodstuffs and beverages and magnesium intake of adults in Germany.” Magnes Bull, vol. Seelig MS, “Magnesium requirements in human nutrition.” Magnes Bull, vol. Seelig MS, “The requirement of magnesium by the normal adult.” Am J Clin Nutr, vol. Franz KB, “Magnesium intake during pregnancy.” Magnesium,vol. Otherwise, body tissue must be broken down to supply vital areas of the body with essential magnesium. Since at best the body is actually absorbing only half of what is taken in, researchers feel that most people would benefit from magnesium supplementation. Mildred Seelig felt that athletic adolescent boys and girls may need 7–10 mg/kg/day and pregnancy requirements should be a minimum of 450 mg a day or up to 15 mg/kg/day.3 An average good diet may supply about 120 mg of magnesium per 1,000 calories, for an estimated daily intake of about 250 mg. If you are under mild to moderate stress caused by a physical or psychological disease, physical injury, athletic exertion, or emotional upheaval, your requirements for magnesium escalate. Twenty years of research shows that under ideal conditions approximately 300 mg of magnesium is required merely to offset the daily losses. Many magnesium experts feel that the RDA should be increased. This standard helps to determine the magnesium requirements for someone who is overweight a fifty-year-old who weighs 300 lbs needs more magnesium than a fifty-year-old who is 100 lbs. The RDA for magnesium is also expressed in mg/kg and is roughly 6 mg per kg (2.2 lb) of body weight.
The following shows the Recommended Daily Allowances (RDAs) for magnesium in children and adults. But even with the RDA set so low, most Americans are still deficient in magnesium, with men obtaining only about 80 percent of the recommended daily allowance (RDA) and women averaging only 70 percent. The Recommended Daily Allowance (RDA) for nutrients is set at the minimum level to stave off deficiency symptoms, not at the optimum that ensures good health.
MAGNESIUM REQUIREMENTS – Carolyn Dean, MD, ND.
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