Magnesium is a crucial mineral that plays a role in numerous bodily functions, such as nerve communication, bone health, and muscle contraction. Approximately 350 enzymes rely on magnesium. This mineral is present in all unprocessed foods, with high levels found in nuts, whole grains, dark leafy greens, legumes like peas and beans, and fruits. Therefore, magnesium is easily accessible in foods that are part of a nutritious diet.A deficiency in magnesium can result from insufficient dietary intake, poor absorption in the intestines, or excessive loss of the mineral. Significant magnesium loss can occur due to extended physical activity, breastfeeding, heavy sweating, chronic diarrhea, and the use of certain medications like diuretics, digitalis, and cyclosporine. Conditions such as kidney disease, an overactive thyroid or parathyroid, low blood calcium levels, and high calcium levels in urine can also contribute to magnesium deficiency. Often, low magnesium levels coincide with reduced blood calcium (hypocalcemia) and potassium (hypokalemia).A lack of magnesium can lead to increased nervous system excitability, resulting in symptoms like spasms in the hands and feet, cramps, and muscle spasms. The National Academy of Sciences recommends a daily intake of 420 milligrams of magnesium for men and 320 milligrams for women. The maximum amount of magnesium from supplements should not exceed 350 milligrams daily, in addition to dietary and water sources. Individuals with kidney issues need to be particularly cautious with their magnesium intake, as they may accumulate dangerous levels of the mineral.Drinking water can be a valuable source of magnesium, especially if the water is hard and rich in minerals. While many areas in the United States have hard water, the Southeast tends to have soft water, which lacks minerals, including magnesium. Therefore, drinking water should not be softened to maintain its mineral content.
