Magnesium is a chemical element and the ninth most abundant element in the universe as measured by mass. It is also a macro mineral, which means that our food must provide us with hundreds of milligrams of magnesium every day in order for our bodies to work optimally. Magnesium is found mostly in the bones, but about 25% is also found in the muscles. Like all other minerals that cannot be made in the body, magnesium must be taken in from our diet in order for us to remain healthy.
About two thirds of all magnesium is found in the bones and researchers have discovered that it plays two very different roles in our health. Some magnesium is used to give bones their physical structure while others are found on the surface of the bone and acts as a storage site so that the body can draw upon it in times of poor dietary supply.
Magnesium and calcium, acting together, helps to regulate the nerve and muscle tone in the body. Magnesium may serve as a chemical which helps the muscles to relax. If there is too little magnesium available the nerve cells become over activated and can send too many messages to the muscles causing them to contract. This can result in muscle tension, soreness, cramps and fatigue.
In fact, the role of magnesium in the body is so diverse that it is difficult to find a system that is not affected by a deficiency. Magnesium is important in the role of the cardiovascular system, digestive system, nervous system, muscles, kidneys, hormones and brain-all relying on magnesium for their metabolic functions. And, since it plays such a wide role in the body, the symptoms of deficiency can also vary widely.
Some people experience changes in muscle function which include muscle weakness, tremor and spasms. In the cardiovascular system this can result in an arrhythmia, irregular contraction and an increased heart rate. A deficiency in magnesium over the long term can also cause softening and weakening of the bone. Other symptoms can include imbalanced blood sugar levels, headaches, elevated blood pressure, 
depression, seizures, nausea and vomiting and a lack of appetite.
The best place to receive your magnesium is from your daily dietary intake. However, some individuals find that they can’t get enough magnesium from their foods and must take a supplement. Magnesium is not a water soluble vitamin or mineral, which means that when taken in excess is stored in the body. This can lead to signs of toxicity which are associated with high levels of magnesium.
The most common symptom of toxicity is diarrhea. In research studies, the doses of magnesium associated with diarrhea usually ranged between 1 g and 5 g per day but it can also occur in lower doses depending upon the individual. In 1997, the National Academy Of Sciences set an upper limit on the intake of magnesium supplements for individuals who were nine years of age and older. The limit was restricted to 350 mg per day through dietary supplements.
Many dietary foods are rich in magnesium but they often lose potency through the cooking process. In some foods, where there is a great percentage of magnesium found in water soluble form, boiling, steaming or blanching will result in a substantial loss. In other foods, such as almonds or peanuts, there is very little loss when the food is either cooked or processed.
People who have a deficiency in magnesium will get it from two different factors. In the first place, their dietary intake is low in magnesium and in the second place their gastrointestinal tract is unable to absorb enough from the foods that they eat. Digestive tract problems can include malabsorption, diarrhea and ulcerative colitis. Interestingly, there are also physical stressors that can contribute to these deficiencies, such as surgery, kidney disease, alcoholism and physical trauma.
Under the heading of digestive issues also comes interactions which occur in the gut with other medications that you may be taking. Several types of diuretics and antibiotics have been shown to compromise the absorption of magnesium.
Foods that contain high amounts of magnesium includes spinach, mustard greens, pumpkin seeds, broccoli, halibut, kelp and summer squash. The recommended daily allowances for magnesium ranged between 80 mg for youngsters ages one to three all the way up to 420 mg for males ages 31 years and older. The vast majority of individuals fall between 300 mg to 400 mg based on age, sex and physical condition (pregnant or lactating women).
Receiving magnesium from your diet does not pose a health risk but overdosing from pharmacological manufactured magnesium in the form of supplements can result in diarrhea and abdominal cramping. The risk of this toxic reaction will increase in individuals who have kidney failure. Signs of excess magnesium can also be similar to deficiencies and include changes in mental status, nausea, diarrhea, appetite loss and muscle weakness. Many of the over the counter antacids also contain magnesium and should never be taken in more often than recommended.
Resources:
Office of Dietary Supplementation National Institute of Health: Magnesium
http://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
University of Maryland Medical Center: Magnesium
http://www.umm.edu/altmed/articles/magnesium-000313.htm
Linus Pauling Institute Oregon State University: Magnesium
http://lpi.oregonstate.edu/infocenter/minerals/magnesium/
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