Magnesium is a macromineral that is responsible for supporting more than 300 biochemical reactions in the human body. In this article , I will look at the purpose of this nutrient more detail and outlining the daily recommended allowances (RDAs), some of best food sources and the negative consequences of eating too excessively or insufficiently.
Henry Wicker, a farmer from Epsom was the first to find Magnesium in 1618. He realised that the water in one of the wells that his cattle used contained Epsom Salts’ (a bitter tasting salt that had a soothing effect on human bodies). Joseph Black, a chemist who was the first to realize that magnesium was an element. He discovered that the chemical compound magnesium sulfurate was the “Epsom Salts. In 1808 the scientist Sir Humphry Davy followed up on Black’s research and isolated magnesium from the compound magnesium sulfurate.
Magnesium can be found in a myriad of chemical reactions. As a result of this it has a variety of roles within the body. It aids in the magnesium glycinate metabolism of all three macronutrients (carbohydrates, dietary fats and proteins) and also some micronutrients (calcium, phosphorus, potassium, sodium and vitamin C). It eases tension and irritation in nerves and muscles and encourages bone health.
Men require greater amounts of magnesium than women,, but the RDA for both genders grows with age. Children between the ages of between 0-6 months and 13 years old require 30 mg a day. The recommended daily intake for children between 9 and 13 years old is 240mg. Adults require more magnesium than. Men should take up to 420 mg of magnesium per day, whereas women should consume between 310mg to 360mg. Women who are pregnant or breastfeeding might require more magnesium and they might need more than 400 mg per day, based on their age.
4) FOOD SOURCES
Magnesium is mostly found in plant food items like legumes and green leafy vegetables as well as nuts and seeds. Pumpkin seeds are one of the most abundant sources with 539mg per 100g. However, almonds (279mg per 100g) as well as brazil nuts (229mg per 100g) and spinach (87mg per 100g) contain high levels of this nutrient.
5) OVERDOSE Symptoms
Magnesium overload symptoms typically develop when you consume more than 1000 mg of magnesium a day. It is very difficult to consume these levels through diet alone and in the majority of instances an overdose occurs due to overconsumption of supplements. If an overdose occurs, it may cause vomiting, fatigue, diarrhea, stomach cramps and vomiting.
6.) DEFICIENCY SYSMPTOMS
Unhealthy diets are the primary cause of magnesium deficiency. However, other issues such as alcohol dependence, diabetes, kidney problems and vomiting could also deplete the nutrient and lead to a deficiency. Deficiency in magnesium can cause numerous effects on your body, since it plays numerous functions. Some of the most prominent symptoms of a deficiency include lower blood levels of nutrients muscles, cramps in the muscles, low appetite, and a fast heartbeat.