Thalassemia Patients and Friends
Discussion Forums => Diet, Nutrition and Supplements => Topic started by: Sharmin on May 14, 2010, 06:07:47 PM
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Andy,
I understand that magnesium plays many roles in well being. It contributes to bone health, heart health, proper sleep and mental health. Little A recently began taking *Classic Series* Bone Basics. He takes 2 caps a day. The total magnesium he gets is 140 mg a day. He is about 30kg in weight - how much magnesium can I give him? I am hoping that increasing his magnesium will help him with sleep perhaps some of the preteen anxiety he is dealing with.
Thank you Andy,
Sharmin
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A child his age can safely take magnesium in a dose of 250-375 mg daily.
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Thanks Andy,
I'm going to start him right away:)
Sharmin
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Lil Z takes 400 mg Magnesium everyday,and she is younger and a bit lighter then Lil A,is that too much,these minerals can be intoxicating? If taken more then necessary?
Zaini.
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Zaini,
The only real risk of excess magnesium is if it causes stomach cramps or diarrhea, or in the case of kidney failure. It is difficult to assess the true need for nutrients in thal because there are so many forces at work that deplete nutrients. This makes it very difficult to use the regular requirements for non-thals. Magnesium is a very important nutrient for thals for a number of reasons, so unless little Z experiences ongoing cramps etc, don't change her dose.
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In her recent lecture to thal community, Dr. Kirby expressed concerns of taking lot of vitamin, mineral and calcium pills. She said these supplements should best come through natural food. However, it is almost impossible to have a balanced diet so sometimes it is necessary to take these minerals. Calcium for example, in her opinion should be supplemented through milk etc. She said the calcium tablets can cause kidney stones if left unabsorbed.
It is a difficult topic, how much of which and when is a question that varies with the body.
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One important thing to remember when using mineral supplements is to stay well hydrated so the kidneys can flush out the excess. Many people forget this simple but extremely important step. Drinking plenty of water daily should be a regular part of our lives.
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And some good food sources for magnesium from http://ods.od.nih.gov/factsheets/magnesium.asp
What foods provide magnesium?
Green vegetables such as spinach are good sources of magnesium because the center of the chlorophyll molecule (which gives green vegetables their color) contains magnesium. Some legumes (beans and peas), nuts and seeds, and whole, unrefined grains are also good sources of magnesium [5]. Refined grains are generally low in magnesium [4-5]. When white flour is refined and processed, the magnesium-rich germ and bran are removed. Bread made from whole grain wheat flour provides more magnesium than bread made from white refined flour. Tap water can be a source of magnesium, but the amount varies according to the water supply. Water that naturally contains more minerals is described as "hard". "Hard" water contains more magnesium than "soft" water.
Eating a wide variety of legumes, nuts, whole grains, and vegetables will help you meet your daily dietary need for magnesium. Selected food sources of magnesium are listed in Table 1.
Table 1: Selected food sources of magnesium [5]
FOOD Milligrams (mg) %DV*
Halibut, cooked, 3 ounces 90 20
Almonds, dry roasted, 1 ounce 80 20
Cashews, dry roasted, 1 ounce 75 20
Soybeans, mature, cooked, ½ cup 75 20
Spinach, frozen, cooked, ½ cup 75 20
Nuts, mixed, dry roasted, 1 ounce 65 15
Cereal, shredded wheat, 2 rectangular biscuits 55 15
Oatmeal, instant, fortified, prepared w/ water, 1 cup 55 15
Potato, baked w/ skin, 1 medium 50 15
Peanuts, dry roasted, 1 ounce 50 15
Peanut butter, smooth, 2 Tablespoons 50 15
Wheat Bran, crude, 2 Tablespoons 45 10
Blackeyed Peas, cooked, ½ cup 45 10
Yogurt, plain, skim milk, 8 fluid ounces 45 10
Bran Flakes, ½ cup 40 10
Vegetarian Baked Beans, ½ cup 40 10
Rice, brown, long-grained, cooked, ½ cup 40 10
Lentils, mature seeds, cooked, ½ cup 35 8
Avocado, California, ½ cup pureed 35 8
Kidney Beans, canned, ½ cup 35 8
Pinto Beans, cooked, ½ cup 35 8
Wheat Germ, crude, 2 Tablespoons 35 8
Chocolate milk, 1 cup 33 8
Banana, raw, 1 medium 30 8
Milk Chocolate candy bar, 1.5 ounce bar 28 8
Milk, reduced fat (2%) or fat free, 1 cup 27 8
Bread, whole wheat, commercially prepared, 1 slice 25 6
Raisins, seedless, ½ cup packed 25 6
Whole Milk, 1 cup 24 6
Chocolate Pudding, 4 ounce ready-to-eat portion 24 6
I do agree that a good diet is extremely important, but we also must recognize that thals are under various stresses that deplete nutrients, making it nearly impossible to get enough of certain nutrients from diet alone. Vitamin E, for example falls into this category.
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Andy,
Z does experience stomach ache often, no diarrhea though,but as she is on Asunra too,its hard to identify which one is the culprit? :dunno
Zaini.
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Zaini,
I would assume that little Z's stomach ache is related to Asunra.