Magnesium: the miracle mineral for your health!
Did you know that magnesium was discovered accidentally in 1618 when a farmer in Epsom, England noticed that his cows would not drink water from a certain spring? The cause was the high magnesium content, which apparently caused a bitter taste. This source later became known as a form of Epsom salt, which is rich in magnesium and provides many benefits. In this article we cover important information about magnesium as an essential mineral for our body.
What is magnesium?
It was only about 200 years after the discovery of Epsom salt that the English physicist Sir Humphry Davy succeeded in producing pure magnesium. This is because magnesium does not occur in pure form in its natural state. It tends to bind to other organic elements, resulting in different “types” of magnesium, such as magnesium sulfate, magnesium citrate and magnesium bisglycinate.
Magnesium, chemically abbreviated as Mg, is the fourth most abundant element in the Earth's crust after iron, oxygen and silicon. It is also the third most abundant dissolved element in seawater, after sodium and chlorine. As an essential nutrient in our body, magnesium has many functions and is involved in more than 600 different reactions.
What is it good for?
Magnesium is present in every cell of our body and is essential for many processes. It supports normal muscle function, contributes to energy production and helps reduce fatigue. Magnesium also plays a role in brain function, concentration, memory and mood. In addition, it is important for a healthy skeleton, cell renewal and proper functioning of the nervous system.
What applications of magnesium are there?
There are several applications of magnesium available, each with their own benefits and suitability for specific needs. Some common applications are:
-Magnesium supplements: These are available in different forms, including magnesium citrate, magnesium glycinate, magnesium malate and magnesium oxide. Supplements are useful for people who have difficulty getting enough magnesium from food or who need a specific form of magnesium due to certain health problems.
-Magnesium oil: This is a solution of magnesium chloride that is applied to the skin. It can be used for local applications, such as massaging sore muscles or joints. Magnesium oil is quickly absorbed through the skin and can be an effective way to increase magnesium levels in the body.
-Magnesium tablets and capsules: These are taken like other supplements, and they are useful for people who prefer a fixed dose. They are available in different dosages and forms, such as tablets, capsule beds or softgels.
-Epsom Salt Baths: Epsom salt, which contains magnesium sulfate, can be added to warm bath water for a relaxing and restorative bath. Magnesium is absorbed through the skin during bathing, which can aid in muscle relaxation and stress relief.
-Magnesium-rich foods: Foods naturally rich in magnesium, such as green leafy vegetables, nuts and seeds, whole grains, beans and legumes, and some types of fish, can be a natural source of magnesium for people looking to increase their intake. Foods rich in magnesium include pumpkin seeds, dark chocolate, peanuts, leafy greens, whole wheat bread, tofu, avocado, salmon and bananas.
How much magnesium per day?
For adult men, a daily intake of 350 mg of magnesium is recommended, while for women 300 mg is recommended. During pregnancy, the recommended daily amount of magnesium remains the same, namely 300 mg per day.
Gender and Age – Recommended Daily Allowance (RDA) in mg
Children
6-11 months: 80 mg
1-2 years: 85 mg
2-5 years: 120 mg
6-9 years: 200 mg
men
9-13 years: 280 mg
14-17 years: 350 mg
Adults: 350 mg
Vrouwen
9-13 years: 280 mg
14-17 years: 280 mg
Adults: 300 mg
During pregnancy: 300 mg
During breastfeeding: 280 mg
