subject: Magnesium - An Essential Nutrient For Cell Support [print this page] Magnesium is a micromineral that supports over 300 biochemical reactions in the human body. In this article I will be looking at the function of this nutrient in more detail and outlining the recommended daily allowances (RDAs), some of best food sources and the negative effects of eating too much or too little.
1) DISCOVERY
Magnesium was first discovered by Henry Wicker (a farmer from Epsom) in 1618. He realised that the water in one of the local wells his cows used contained 'Epsom Salts' (a bitter tasting salt that had a soothing effect on the human body). In 1755 the chemist Joseph Black became the first person to recognise magnesium as an element by revealing that 'Epsom Salts' were the chemical compound magnesium sulphate. In 1808 the chemist Sir Humphry Davy followed up on Black's work and isolated magnesium from the compound magnesium sulphate.
2) FUNCTION
Magnesium is involved in numerous chemical reactions and because of this it has a variety of roles in the body. It supports the metabolism of all three macronutrients (carbohydrates, dietary fats and proteins) and some micronutrients (calcium, phosphorus, potassium, sodium and vitamin C). It also relaxes the muscles and nerves, promotes proper circulation and supports healthy bone growth.
3) RDA
Men need more magnesium than women but the RDA for both genders increases with age. Children aged 0-6 months require 30 milligrams (mg) per day and this requirement increases to 240mg per day for children aged 9-13 years old. Adults need to consume much more than this with men advised to get between 400mg and 420mg of magnesium per day and women advised to get between 310mg and 360mg per day. Pregnant and lactating women often require even more magnesium and may need to consume up to 400mg per day depending on their age.
4) FOOD SOURCES
Magnesium is mainly found in plant foods such as green leafy vegetables, legumes, nuts and seeds. Pumpkin seeds are one of the riches sources containing 539mg per 100g but almonds (279mg per 100g), brazil nuts (229mg per 100g) and spinach (87mg per 100g) also contain high levels of this nutrient.
5) OVERDOSE SYMPTOMS
Magnesium overdose symptoms normally develop when 1000mg per day or more are consumed. It is very difficult to consume these levels through diet alone and in the vast majority of cases an overdose is caused by excessive supplement consumption. If an overdose does occur it can lead to diarrhea, fatigue, stomach cramps and vomiting.
6) DEFICIENCY SYMPTOMS
The vast majority of magnesium deficiencies are caused by poor dietary choices. However, other factors such as alcohol abuse, diabetes, kidney problems and vomiting can also remove this nutrient from the body and lead to a deficiency. Since magnesium has so many different roles in the body a deficiency can affect many different areas of the body. Some of the main deficiency symptoms include low nutrient levels in the blood, muscle cramps, a poor appetite and a rapid heartbeat.
