Magnesium is a vital mineral involved in over 600 enzymatic processes in the human body. It plays a central role in muscle function, nerve conduction, energy metabolism, heart health, and hormonal and bone health.
What does the body need magnesium for?
- Supports normal muscle function
- Maintaining nerve and brain function
- Regulation of energy metabolism
- Support of mental function
- Contribution to normal protein synthesis & cell division
- Maintaining healthy bones and teeth
- Counterpart to calcium – protects blood vessels and kidneys
Magnesium deficiency can lead to muscle cramps, exhaustion, inner restlessness, sleep disturbances, or increased irritability, among other things. It can also exacerbate PMS symptoms or migraines.
How does a magnesium deficiency manifest itself?
Possible symptoms of a deficiency:
- Tiredness & exhaustion
- Muscle twitching or cramps (especially at night)
- Inner restlessness or nervousness
- Sleep disorders
- Increased PMS or migraine symptoms
Causes of magnesium deficiency
- One-sided diet with a high degree of processing
- Severe stress or intensive exercise
- Chronic diseases (e.g. inflammatory bowel diseases)
- Taking medication (e.g. diuretics)
- Alcohol consumption or abuse of laxatives
Daily requirement and intake
According to the German Nutrition Society (DGE), the recommended daily magnesium intake is:
- Women over 25 years: 300 mg
- Men aged 25 and over: 350 mg
A healthy person can usually easily cover their needs through a balanced diet.
Magnesium-rich foods:
- Nuts & seeds (e.g. pumpkin seeds, sunflower seeds)
- Legumes (e.g. lentils, chickpeas, beans)
- Whole grains (wheat, spelt, oats, rye)
- Green leafy vegetables (e.g. spinach, chard)
- Mineral water with ≥ 50 mg magnesium/liter
Magnesium in dietary supplements
Many dietary supplements contain excessive amounts of magnesium. The German Federal Institute for Risk Assessment (BfR) recommends a maximum daily dose of 250 mg supplemented with magnesium . Overdoses (from approximately 300 mg) can lead to diarrhea, gastrointestinal discomfort, or circulatory problems . Higher doses (e.g., >2500 mg/day) can be dangerous.
Important information when using:
- Pay attention to the recommended daily dose on the packaging
- Take magnesium throughout the day
- Caution with combination preparations (interactions with zinc, iron, calcium possible)
- Avoid unauthorized compounds such as magnesium aspartate (except in pharmaceuticals)
Magnesium compounds approved throughout the EU:
- Magnesium citrate
- Magnesium bisglycinate
- Magnesium oxide
- Magnesium chloride
- Magnesium sulfate
- Magnesium malate
- Magnesium lactate
- Magnesium gluconate
- Magnesium carbonate
- Magnesium glycerophosphate
- Magnesium taurate
- Magnesium acetate, pidolate, succinate, etc.
Magnesium is essential
Magnesium is essential for many bodily functions, and a deficiency can cause noticeable symptoms. Nevertheless, a deficiency is relatively rare in Germany. In most cases, a balanced, plant-based diet is sufficient to meet your needs. Dietary supplements can be useful in certain life situations – but they should be carefully dosed and carefully selected.
Sources:
- Gröber U et al. (2015). Magnesium in prevention and therapy. Nutrients, 7(9), 8199-8226.
- DiNicolantonio JJ et al. (2018). Subclinical magnesium deficiency. Open Heart, 5(1):e000668.
- Examine.com – Magnesium Summary
- Consumer Advice Center