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Magnesium in dietary supplements can be find in one of two fundamental forms: chelated or non-chelated. The word 'chelated' means connected with another molecule. About magnesium we mean mainly the category of amino acid chelates. In these supplements, magnesium is attached to a building block of protein (called an amino acid). From them we use general - magnesium glycinate, magnesium aspartate, and magnesium taurate. Magnesium can also be attached to an organic acid. The other form includes magnesium oxide, magnesium sulfate, and magnesium carbonate. Some researches show that chelated forms of magnesium are better absorbed than the non-chelated forms.
Institute of Medicine of the National Academy of Sciences is recommended magnesium in the Dietary Reference Intakes (DRIs). It is the general term for looking and getting from foods only the needed and healthy parts and ingredients. The Recommended Dietary Allowances (RDAs) recommends the average daily intake that is sufficient to meet the nutrient requirements of nearly all (97-98%) healthy individuals in each age and gender group. It is important not only the age but gender and other specific cases. In the table below you can see RDAs for magnesium, in milligrams:
Age
(years) |
Male
(mg/day) |
Female
(mg/day) |
Pregnancy
(mg/day) |
Lactation
(mg/day) |
1-3 |
80 |
80 |
N/A |
N/A |
|
|
|
|
|
4-8 |
130 |
130 |
N/A |
N/A |
|
|
|
|
|
9-13 |
240 |
240 |
N/A |
N/A |
|
|
|
|
|
14-18 |
410 |
360 |
400 |
360 |
|
|
|
|
|
19-30 |
400 |
310 |
350 |
310 |
|
|
|
|
|
31+ |
420 |
320 |
360 |
320 |
|
|
|
|
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There is insufficient information on magnesium to establish a RDA for infants. For infants 0 to 12 months, the DRI is in the form of an Adequate Intake, which is the mean intake of magnesium in healthy. The daily intake of magnesium for infants from 0 to 6 months is nearly 30 mg and for 7 to 12 month babies - 75 mg/day.
In 1999-2000 National Health and Nutrition Examination Survey suggest that substantial numbers of adults in the United States (US) fail to consume recommended amounts of magnesium. There are researches which show that Caucasians consume significantly more magnesium than African-Americans. Young people intake more magnesium then the older in every ethnic group. African-American men and Caucasian men and women who take dietary supplements consume significantly more magnesium than those who do not and that's normal.
Magnesium deficiency often gets with dietary. Symptoms of magnesium deficiency are rarely seen in the US because of dietary surveys which suggest to Americans to consume enough magnesium. For many people, dietary can produce problems because of magnesium deficiency. Not enough magnesium can drive to disorders such as cardiovascular disease and immune dysfunction. Chronic or excessive vomiting and diarrhea may also result in magnesium depletion. Magnesium is absorbed in the intestines and then transported through the blood to cells and tissues. Approximately one-third to one-half of dietary magnesium is absorbed into the body. Healthy kidneys are able to limit urinary excretion of magnesium to compensate for low dietary intake.
For good or bad there are some signs of magnesium deficiency. They can be loss of appetite, vomiting, nausea, fatigue, and weakness. When that deficiency become bigger things getting worse - you can fill numbness, personality changes, muscle contractions and cramps, seizures, tingling, abnormal heart rhythms, and coronary spasms. Magnesium deficiency is also associated with low levels of potassium in the blood (hypokalemia). Those conditions are not good for people's health and can damage unpleasant results, other than magnesium deficiency. It is important to have a physician evaluate health complaints and problems so that appropriate care can be given.
Source: en.wikipedia.org
dietary-supplements.info.nih.gov
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