Magnesium is a macromineral that helps to support more than 300 biochemical processes within the human body. This article will concentrate on the role that magnesium plays in the human body. The article will provide the daily recommended allowances (RDAs) as well as the most effective foods to consume, as well as the negative effects of taking excessive or inadequate amounts.
Henry Wicker, a farmer from Epsom, was the first person to be able to identify Magnesium back in 1618. Henry Wicker was a farmer from Epsom, was able to discover that the water magnesium glycinate his cattle were drinking included Epsom Salts (a bitter-tasting salt that was soothing on the body). Joseph Black, a chemist was the first person to identify magnesium as an element. He discovered that the chemical compound magnesium sulfurate was the “Epsom Salts. Sir Humphry Davy, a chemist who was inspired by Black, also identified magnesium from the magnesium sulphate compound in 1808.
Magnesium is involved in a variety of chemical reactions. Magnesium is a key ingredient in the metabolism of all macronutrients (carbohydrates diet fats and proteins) and also micronutrients such as potassium, calcium and phosphorus. It soothes nerves and muscles and encourages bone health.
Magnesium is much more essential for men than it is for women, however the RDA grows with age. Children between the ages of 6 months to 13 years old require 30 mg of magnesium per day. The recommended daily intake for children aged 9 to 13 years old is 240 mg. Adults need more magnesium than that. Men should take between 400mg and 420mg of magnesium every day, while women should take between 350mg and 360mg. Women who are breastfeeding or pregnant might require more magnesium and may require as much as 400mg per day based on their age.
4.) FOOD SOURCES
Magnesium is found mostly in plant foods such as green leafy vegetables , legumes along with nuts and seeds. The most potent source of magnesium is the pumpkin seed (539mg/100g) however almonds (279mg/100g) brazil nuts (229mg/100g) and spinach (887mg/100g) all have high quantities of this nutrient.
5) Symptoms of OVERDOSE
Magnesium overload symptoms typically develop when you consume more than 1000 mg of magnesium per day. The levels of magnesium are hard to achieve through diet alone Most often, an overdose occurs due to an excessive intake of supplements. A high dose can trigger diarrhea, nausea, vomiting, stomach cramps, cramps, and fatigue.
6.) DEFICIENCY SYSMPTOMS
Dietary choices that are poor are the primary cause of magnesium deficiency. Other causes, like alcohol abuse, diabetes, kidney issues, and vomiting are also a cause of magnesium deficiencies. Magnesium deficiency may have numerous effects on your body as it performs various functions. Insufficient nutrition, a lack of appetite, and a rapid heart rate are among the most frequent symptoms of magnesium deficiency.