Magnesium, a macromineral, supports over 300 biochemical reactions in the human body. This article will examine the role of magnesium in the body. It will also provide the daily recommended allowances (RDAs) as well as the most effective food sources, and the adverse effects of too much or too little.
Henry Wicker, a farmer from Epsom, was the first person to be able to identify Magnesium back in 1618. Henry Wicker who was a farmer from the town of Epsom, discovered that the water his cattle were drinking included Epsom Salts (a bitter-tasting salt that was soothing on the body). In 1755, the chemist Joseph Black became the first person to identify magnesium as an element after he discovered that Epsom Salts are the chemical compound magnesium Sulphate. Sir Humphry Davy, a chemist following Black’s advice, identified magnesium from the magnesium sulphate compound in 1808.
Magnesium is involved in numerous chemical reactions and magnesium glycinate because of this , it plays a range of roles within the body. Magnesium helps in the metabolism of all macronutrients (carbohydrates as well as protein and fats in the diet) and also micronutrients like potassium, calcium, and phosphorus. It also relaxes muscles and nerves. It also promotes regular circulation and encourages the growth of healthy bones.
Men require greater amounts of magnesium than women, but the RDA for both genders increase with age. Children aged 0-6 months require 30 milligrams (mg) per day and this requirement increases to 240mg daily for children 9-13 years old. Adults need to consume much more than this with men being advised to consume between 400mg and420mg of magnesium per day and women advised to get between 310mg or 360 mg daily. Women who are nursing or pregnant may require more magnesium and may require up to 400mg daily depending on their age.
4) FOOD SOURCES
Magnesium is found primarily in plants, such as the green leafy vegetables, legumes, nuts and seeds. The most potent source of magnesium is the pumpkin seed (539mg/100g) and almonds (279mg/100g) and brazil nuts (229mg/100g) and spinach (887mg/100g) all contain large levels of this nutrient.
5) OVERDOSE Symptoms
Magnesium overload symptoms are usually triggered when you consume more than 1000mg of magnesium a day. These levels are extremely difficult to sustain on their own, and most often an overdose occurs due to over-consumption of supplements. In the event of an overdose it could cause vomiting, fatigue, diarrhea stomach cramps, vomiting and fatigue.
6) DEFICIENCY SYMPTOMS
The vast majority of magnesium deficiencies are caused by poor dietary choices. However, other triggers such as alcohol abuse as well as kidney disease, diabetes and vomiting are also able to remove the mineral from your body and cause deficiency. Because magnesium performs diverse functions within the body it can be affected by deficiency in many different parts of the body. Some of the most prominent signs of deficiency are low levels of nutrient in blood and muscle cramps, low appetite, and a fast heartbeat.