Magnesium is a macromineral which is responsible for more than 300 biochemical processes within the human body. In this article , I will examine the role of this nutrient more in depth, as well as describing the daily recommended allowances (RDAs) as well as some of the best food sources , as well as the negative effects of eating much or too little.


Henry Wicker, a farmer from Epsom, was the first person to be able to identify Magnesium back in 1618. He realized that the water from one of the wells that his cows were drinking contained ‘Epsom salts’ (a bitter tasting salt that had a soothing effect on the human body). Joseph Black, a chemist who was the first to realize that magnesium was an element. He recognized that the chemical compound magnesium sulfurate was ‘Epsom Salts. In 1808 the scientist Sir Humphry Davy followed up on Black’s discovery and isolated magnesium from the magnesium compound sulfurate.


Magnesium is involved in numerous chemical reactions. As a result of that, it performs a wide range of roles within the body. It supports the metabolism of the macronutrients (carbohydrates, dietary fats and proteins) magnesium glycinate  and some micronutrients (calcium, phosphorus, potassium, sodium as well as vitamin C). It also relaxes muscles and nerves. It also promotes proper circulation and supports healthy bone growth.

3) RDA

Magnesium has a greater importance for men than for women, but the RDA grows as we age. Children aged 0-6months require 30 milligrams (mg) per day . the requirement rises to 240 mg per day for children aged 9-13 years old. Adults require more magnesium than that. Men should consume between 400mg to 420mg of magnesium each day, and women should consume between 350mg and 360mg. Women who are breastfeeding or pregnant may require more magnesium, and could require up to 400mg daily depending on their age.


Magnesium is primarily found in plant foods such as legumes and green leafy vegetables along with nuts and seeds. Pumpkin seeds are one of the most nutritious sources, containing 539mg per 100g. However, almonds (279mg per 100g) as well as brazil nuts (229mg per 100g) and spinach (87mg per 100g) also have high levels of this nutritional element.

5) Symptoms of OVERDOSE

Magnesium overdose symptoms typically develop when 1000mg or more is consumed. The levels of magnesium are hard to get through diet alone, and most often an overdose is due to an excessive intake of supplements. If there is an overdose, it can lead to nausea, diarrhea, stomach cramps and vomiting.


The vast majority of magnesium deficiencies result from poor dietary choices. But other causes like alcohol use and diabetes, kidney issues and vomiting could also deplete this nutrient from the body and cause deficiency. A magnesium deficiency can have many effects on the body, since it plays numerous roles. Some of the most prominent symptoms of a deficiency include lower nutrient levels in the blood muscles, cramps in the muscles, lack of appetite, and a rapid heartbeat.

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