Mg

Question 1

RDA and UL for men and women aged 19-30 and 31+

Answer 1

19-30 M: 400 mg/day
31+ M: 420 mg/day
19-30 W: 310 mg/day
31+ W: 320 mg/day

Question 2

what enhances absorption of Mg

Answer 2

Vit D and Fructose

Question 3

Facts about Mg

Answer 3

• ~50% absorbed from foods
• ~65% reabsorbed in kidneys
• Cofactor for over 300 metabolic reactions
• Over half of the U.S. does not get the recommended amounts

Question 4

Is there a toxicity with Mg

Answer 4

There is when referring to supplementation. The UL is 350 but we cannot get a toxicity from food sources

Question 5

What decreases absorption of Mg

Answer 5

• Fiber
• Phytates
• oxylates
• Increased alcohol
• phosphorus
• Some medications
• Calcium(over 2,000 mg/day)
• protein >94 g/day

Question 6

Functions of Mg

Answer 6

• Makes up crystal lattice of bone
• Stored on top of bone for when deficiency occurs: also when we are low the kidneys absorb it a lot better.
• Cofactor for over 300 enzymes (protein,carb, fat metabolism)
• Activates ATP
• DNA and RNA transcription
• Relaxes: Skeletal muscles, smooth muscles in blood vessels and gi tract.
• Natural calcium blocker

Question 7

Deficiencies…..(rare)

Answer 7

Most deficiencies are caused by other illnesses like: cvd, renal disease, diabetes. Increased urinary Mg excretion and inadequate absorption.

EARLY SIGNS:
-Loss of appetite, nausea, vomiting, fatigue, and weakness

LATER:
-numbness, tingling, muscle contractions, cramps, personality changes

Question 8

What is a drug that depletes Mg and what is it used for?

Answer 8

Topamax: given to people with migraines. Very Harsh!!

Question 9

What diseases does Mg help prevent?

Answer 9

• Blood pressure: Helps decrease hypertension
• Diabetes: *refer to paper
• CVD: increases blood pressure
• Osteoporosis: Mg very imp. to bones
• Kidney stones: Calcium based
• Migraines: 600 mg helped reduce headaches. if tied with MgOH then you only get so much in so you can take over the upper limit
• Constipation

Question 10

Toxicities?

Answer 10

• If from food they usually do not occur unless someone has renal disease
• The UL is referring to supplementation

Question 11

Unique symptoms of toxicity?

Answer 11

• Flushing, slurred speech, depression and paralysis

- There are many others but these are the abnormal ones

Question 12

Good sources of Mg

Answer 12

Fish, Nuts, legumes, green leafy veggies, whole wheat products