Magnesium, chemical symbol Mg, is a shiny grey solid and the 9th most abundant element in the universe. It is the 11th most abundant element by mass in the human body and essential to bone structures and all cells in our bodies. We can usually achieve the recommended amount through a balanced diet, however people with conditions limiting their intake can take supplements available to buy over the counter or online. These supplements are commonly used as laxatives, antacids, and to help normalise spasms in conditions such as eclampsia.
It is widely believed that the element was first discovered in 1618 when a farmer in Epsom tried to give his cows water from a well. The cows refused the water, which had an unusual taste, and then the farmer noticed the water’s healing ability on scratches and rashes. The element in the water was named ‘Epsom salts’ and later identified as hydrated magnesium sulfate. The metal itself was isolated by Sir Humphry Davy in 1808, and its suitability in construction meant that it was one of the main aerospace construction methods for German military aircraft in WWI and more extensively in WWII.
Fast-forward to the present day and the element is prolific in construction, being the third most commonly used structural metal behind iron and aluminium. In medicine, it is commonly used and has many benefits. The most common uses for the supplement are to help with constipation, indigestion, deficiency (hypomagnesemia) and high blood pressure during pregnancy (pre-eclampsia and eclampsia). There are several forms of it, including carbonate, chloride, gluconate, oxide and more.
However, it is important to consume the correct amount, otherwise your body can suffer side effects and increase the risks of other conditions. Recommended intake is 270mg for women aged 19-64 and 300mg for men in the same age group. Low levels of the element from food is of little concern because our kidneys limit urinary excretion of it. However, habitual low intake of the supplement is dangerous to your health. Those at risk of low intake include people with health conditions which dispose too much of it, people with chronic alcoholism and older adults. The main complications from habitual low intakes are hypertension and cardiovascular disease, type 2 diabetes, osteoporosis and migraines. Short-term side effects include hyperexcitability, muscular symptoms, fatigue, confusion, insomnia and more, which increase in severity as the deficiency does.
Consuming too much is also dangerous. The most common side effect of over-consumption is diarrhoea. This is due to its use as a laxative, and the diarrhoea can be combined with nausea and abdominal cramping, too. Large doses of the supplement can cause hypotension, ileus, depression and lethargy, which can develop into muscle weakness, extreme hypotension irregular heartbeat and cardiac arrest if high intake is maintained.
Though potentially dangerous if the recommended intake isn’t adhered to, it’s important to understand the importance of this element for our bodies. Magnesium supplements are worth