Magnesium: what the body needs it for and how to get enough

Magnesium is one of the best-known minerals, and hardly any other is surrounded by so many half-truths. How much do you really need? Which foods provide a lot of it? And what should you look out for when reaching for a supplement? Here you will find the most important answers, compact and with sources.

What is magnesium?

Magnesium is an essential mineral. The body cannot produce it itself and depends on an intake from food.

The body of an adult contains around 20 to 28 grams of magnesium. A good half of it is stored in the bones, and most of the rest in muscles and other soft tissues. Less than one percent of total magnesium is found in the blood.

What functions does magnesium have in the body?

Magnesium is involved in many fundamental processes in the body. The European Food Safety Authority (EFSA) has scientifically confirmed the following functions:

• Magnesium contributes to normal muscle function.
• Magnesium contributes to normal energy-yielding metabolism.
• Magnesium contributes to normal functioning of the nervous system.
• Magnesium contributes to normal psychological function.
• Magnesium contributes to a reduction of tiredness and fatigue.
• Magnesium contributes to electrolyte balance.
• Magnesium contributes to normal protein synthesis.
• Magnesium contributes to the maintenance of normal bones and teeth.
• Magnesium has a role in the process of cell division.

These statements are officially authorised in the EU (Regulation (EU) No 432/2012). They show how versatile the mineral is: it is equally important for muscles, nerves, bones and the energy balance.

How much magnesium do you need per day?

For adults aged 25 and over, the German Nutrition Society (DGE) gives an estimated value of 300 mg per day for women and 350 mg per day for men. Separate values apply to children, adolescents, pregnant women and breastfeeding women.

These amounts can easily be achieved with a varied diet. The prerequisite is that whole-grain products, pulses, nuts and vegetables regularly end up on your plate.

Which foods contain a lot of magnesium?

Plant-based foods that are processed as little as possible are particularly rich in magnesium. The best sources include:

Whole-grain tip: A large part of the magnesium in cereals is located in the outer layers of the grain. Whole-grain products therefore provide significantly more magnesium than products made from white flour.

Mineral water tip: The magnesium content of mineral water varies greatly from brand to brand. From 50 mg per litre, a water may be labelled as “contains magnesium”. It is worth taking a look at the label, because with the right water you drink part of your requirement along the way.

How to bring more magnesium into your everyday life

With a few simple habits you can cover a large part of your daily requirement:

1. Breakfast: Oat flakes with a handful of nuts or pumpkin seeds instead of white bread.
2. Snack: Almonds or cashews instead of sweets. If it has to be sweet, a piece of dark chocolate.
3. Lunch and dinner: Plan pulses and green vegetables regularly, for example as a lentil salad, chickpea curry or spinach as a side dish.
4. Bread and side dishes: Choose whole-grain varieties.
5. Drinks: Pick a mineral water with a high magnesium content.

Who should pay particular attention to their magnesium supply?

For most people, a balanced diet is sufficient. In some situations, however, it is worth taking a closer look:

• With a one-sided diet, for example with many highly processed foods or on very low-calorie diets.
• With a lot of sport: Some magnesium is also lost through sweat.
• With regular alcohol consumption.
• At an older age, when the diet becomes less varied.
• When taking certain medicines: Some medicines, such as certain diuretics or acid blockers, can affect the magnesium balance. In this case, talk to your doctor or pharmacist.

Whether your supply is really adequate can only be assessed by a doctor.

Magnesium as a food supplement: what should you look out for?

If you would like to supplement your diet, you should pay attention to the compound, the dosage and the timing.

Compound: In supplements, magnesium is always present in a compound, for example as citrate, bisglycinate, oxide or carbonate. Organic compounds such as citrate or bisglycinate dissolve well and are considered readily available. In practice, the daily amount and tolerability are at least as important as the compound.

Dosage: Germany's Federal Institute for Risk Assessment (BfR) recommends taking no more than 250 mg of magnesium per day from food supplements in addition to the normal diet. The daily amount should ideally be divided into at least two portions. Higher amounts can have a laxative effect. People with impaired kidney function should only take magnesium supplements after consulting a doctor.

Timing: Whether in the morning or in the evening is not decisive for absorption. Many people tolerate magnesium best with a meal. A time interval should be kept from certain medicines, for example some antibiotics or thyroid hormones. If in doubt, ask at your pharmacy.

You will find out which Sanopoly products contain magnesium at the end of this article.

Frequently asked questions about magnesium

Should magnesium be taken in the morning or in the evening?
The time of day does not play a major role in absorption in the body. It is more important that you can fit taking it into your everyday routine and that you tolerate the product. Many people take magnesium with a meal. Larger daily amounts can be divided between morning and evening.

Can you take in too much magnesium?
With normal foods this is hardly possible in healthy people, because the kidneys excrete excess magnesium. With food supplements, higher amounts can have a laxative effect. The BfR therefore recommends a maximum of 250 mg per day from supplements.

How do I find a magnesium-rich mineral water?
Look at the analysis on the label. From 50 mg of magnesium per litre, a water may be labelled as “contains magnesium”. Some varieties contain considerably more.

Can the magnesium level in the blood be measured?
Yes, but its informative value is limited. Only a very small part of the magnesium is in the blood; most of it is in bones and muscles. Doctors therefore include other factors in their assessment.

Which foods have the most magnesium?
The front runners are seeds and kernels such as pumpkin seeds and sunflower seeds. They are followed by nuts, cocoa, whole-grain products and pulses. Among vegetables, green leafy vegetables such as spinach and chard in particular provide a lot of magnesium.

Conclusion

Magnesium is a versatile mineral for muscles, nerves, bones and energy metabolism. With whole grains, nuts, seeds, pulses, green vegetables and the right mineral water, the daily requirement can easily be covered through diet. If you would like to supplement, you should pay attention to a moderate dosage and seek advice beforehand if you have pre-existing conditions or take medication.

Sources

• German Nutrition Society (DGE): Referenzwerte für die Nährstoffzufuhr – Magnesium
• EFSA Panel on Dietetic Products, Nutrition and Allergies (2015): Scientific Opinion on Dietary Reference Values for magnesium. EFSA Journal 13(7):4186
• Bundesinstitut für Risikobewertung (BfR, 2021): Aktualisierte Höchstmengenvorschläge für Vitamine und Mineralstoffe in Nahrungsergänzungsmitteln und angereicherten Lebensmitteln
• Regulation (EU) No 432/2012 (list of permitted health claims)
• Mineral- und Tafelwasser-Verordnung (MTVO)

The content of this article is for general information only and does not replace medical or pharmaceutical advice. Food supplements are not a substitute for a varied and balanced diet and a healthy lifestyle.

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