Magnesium, which is a macromineral helps to support over 300 biochemical processes in the human body. In this article I will look at the purpose of this nutrient in more detail , and will outline the daily recommended allowances (RDAs) and the best food sources , as well as the adverse effects of eating excessively or insufficiently.


Magnesium first came to the attention of Henry Wicker (a farmer from Epsom) in 1618. Henry Wicker was a farmer from Epsom, noticed that the water his cattle were drinking contained Epsom Salts (a bitter-tasting salt that was soothing on the body). In 1755, the scientist Joseph Black became the first person to recognise magnesium as an element by revealing that ‘Epsom salts’ were the chemical compound magnesium and sulphate. Sir Humphry Davy, a chemist who was inspired by Black, also identified magnesium from the magnesium sulphate compound around 1808.


Magnesium plays a role in numerous chemical reactions. Magnesium is a key ingredient in the metabolism of all macronutrients (carbohydrates diet fats and proteins) along magnesium glycinate  with micronutrients like potassium, calcium and phosphorus. It also relaxes the muscles and nerves. It also promotes regular circulation and encourages the growth of healthy bones.

3) RDA

Men require greater amounts of magnesium than women,, however the RDA for both genders rises as you get older. Young children aged 0-6 months need 30 milligrams (mg) every day. this amount increases to 240 mg daily for children 9-13 years. Adults need more magnesium than. Men should consume up to 420 mg of magnesium every day, while women should have 310mg to 360mg. Women who are nursing or pregnant might require more magnesium and may require at least 400 mg daily based on their age.


Magnesium is mostly found in plant food items like green leafy veggies and legumes along with nuts and seeds. Pumpkin seeds are one of the most nutritious sources, containing 539mg per 100g. Almonds (279mg per 100g) as well as brazil nuts (229mg per 100g) and spinach (87mg per 100g) contain high levels of this nutritional element.


Magnesium overload symptoms typically develop when you consume more than 1000mg of magnesium every day. It’s extremely difficult to get these levels by eating a diet on its own, and in the majority of instances an overdose is caused by excessive supplement consumption. An overdose may cause nausea, vomiting, diarrhea nausea, stomach cramps, cramps, and fatigue.


Insufficient diet is the primary cause of magnesium deficiency. However, other factors such as alcohol dependence, diabetes, kidney problems and vomiting can also remove the mineral from your body and cause deficiency. Since magnesium plays many various functions in the body, a deficiency may affect different body parts. The main signs of deficiency are a decrease in blood levels of nutrients muscles, cramps in the muscles, low appetite, and a fast heartbeat.

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