Magnesium, a macromineral helps to support over 300 biochemical reactions in the human body. In this article , I’ll look at the purpose of this nutrient in greater in depth, as well as describing the recommended daily allowances (RDAs) along with the most nutritious food sources, and the negative effects of eating too often or eating too little.


Henry Wicker, a farmer from Epsom was the first to learn about Magnesium in 1618. He realised that the water found 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 was the first person to recognize magnesium as an element. He discovered that the chemical compound magnesium sulfurate was ‘Epsom Salts. In 1808, the scientist Sir Humphry Davy followed up on Black’s research and isolated magnesium from the compound magnesium Sulphate.


Magnesium can play a part in many chemical reactions. It magnesium glycinate  helps in the metabolism of the three macronutrients (carbohydrates along with dietary fats and proteins) and some micronutrients (calcium, potassium, phosphorus, as well as vitamin C). It also relaxes the muscles and nerves. It also promotes the proper circulation, and helps to promote healthy bone growth.

3.) RDA

Men require greater amounts of magnesium than women,, however the RDA for both genders increase with age. Children aged 0-6 months require 30 milligrams (mg) every day. this requirement increases to 240mg per day for children aged 9-13 years. Adults need more magnesium than. Men should take between 400mg to 420mg of magnesium per day, whereas women need between 350mg and 360mg. Women who are pregnant or lactating require higher levels of magnesium and may need to consume up to 400mg per day according to their age.


Magnesium is found primarily in plants, such as green leafy vegetables, legumes seeds and nuts. The most potent source of magnesium is pumpkin seeds (539mg/100g), but almonds (279mg/100g) as well as brazil nuts (229mg/100g) and spinach (887mg/100g) all contain significant levels of this nutrient.

5) Overdose Symptoms

Magnesium overdose symptoms generally develop when you consume more than 1,000mg of magnesium per day. It’s extremely difficult to consume these levels through diet alone . In the vast majority of cases an overdose is caused by excessive supplement consumption. If there is an overdose, it may cause diarrhea, fatigue stomach cramps, vomiting and fatigue.


The majority of magnesium deficiencies result from poor diet. But other causes like alcohol use or diabetes, kidney disorders and vomiting can also remove this nutrient from the body and cause deficiency. Since magnesium has so many different functions in the body a deficiency may affect different areas of the body. Low nutrient levels, poor appetite, and a fast heart beat are some of the most frequent symptoms of magnesium deficiency.

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