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Magnesium
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What is magnesium?
Magnesium is an electrolyte and mineral that belongs to the bulk elements. This means that humans need a relatively large amount of the substance.¹ Magnesium is found in all kinds of compounds, for example in salts such as magnesium citrate and magnesium bisglycinate.
What are the functions of magnesium?
Magnesium is important for stabilizing the membrane potential of muscle and nerve cells.² Magnesium supports muscle relaxation and good transmission of signals in the central nervous system.³ Magnesium is also a component of bones and teeth. Furthermore, magnesium is a cofactor in the utilization of vitamin D3.⁴
What makes magnesium unique?
As a metal ion, magnesium is involved in numerous metabolic reactions. It is the fourth most common cation, i.e. positively charged ion, in the human body. The organism needs this vital mineral, for example, to activate certain enzymes involved in energy and bone metabolism. In total, magnesium acts as a cofactor for more than 600 enzymes!⁵
How much magnesium do you need per day?
The daily magnesium intake recommended by the German Nutrition Society (DGE) is as follows⁶:
| Alter | Magnesium mg/day male | Magnesium mg/day female |
| Infants | ||
| 0 to under 4 months | 24 | 24 |
| 4 to under 12 months | 80 | 80 |
| Kinder und Jugendliche | ||
| 1 to under 4 years | 170 | 170 |
| 4 to under 7 years | 190 | 190 |
| 7 to under 10 years | 240 | 240 |
| 10 to under 13 years | 260 | 230 |
| 13 to under 15 years | 280 | 240 |
| 15 to under 19 years | 330 | 260 |
| Adults | ||
| 19 to under 25 years | 35 | 300 |
| 25 to under 51 years | 350 | 300 |
| 51 to under 65 years | 350 | 300 |
| 65 years and older | 350 | 300 |
| Pregnant women | 300 | |
| Breastfeeding | 300 |
When do you need magnesium most?
Magnesium is particularly beneficial during intense physical or mental exertion.⁷ A sufficient supply of magnesium is also important if you are prone to bone-damaging diseases. Care should be taken to ensure a balanced ratio to the bulk element calcium.⁸
How does a magnesium deficiency develop and how does it manifest itself?
A magnesium deficiency can lead to a wide range of disorders, from headaches to muscle cramps and twitching to irritability. Fatigue, dizziness and digestive problems are also possible.⁹ Possible causes include increased excretion or reduced absorption as well as an increased requirement. The former is the case, for example, in chronic inflammatory bowel disease, persistent diarrhea and alcohol abuse. Athletes and people who are exposed to stress, among others, have an increased requirement.¹⁰
What happens if there is an overdose of magnesium?
The Federal Institute for Risk Assessment (BfR) recommends that the maximum daily amount of magnesium in food supplements should not be exceeded. This is 250 mg.¹¹ Overdosing can lead to gastrointestinal complaints such as diarrhea. Severe overdoses of 2,500 mg or more per day can lead to serious health problems such as a drop in blood pressure or muscle weakness.¹²
Which foods are particularly high in magnesium?
Magnesium is found in whole grain products, water, seeds and kernels as well as in leafy vegetables, all kinds of fruit and meat.
Further blog articles on the topic
This dictionary entry is based on carefully researched sources:
Bibliography & Sources
- apotheken.de/gesundheit/gesund-leben/ernaehrungsmedizin/4884-mineralstoffe
- mediatum.ub.tum.de/doc/602770/602770.pdf
- fet-ev.eu/magnesium/
- zentrum-der-gesundheit.de/ernaehrung/vitamine/vitamin-d-uebersicht/vitamin-d-magnesium
- dge.de/gesunde-ernaehrung/faq/ausgewaehlte-fragen-und-antworten-zu-magnesium/
- dge.de/wissenschaft/referenzwerte/magnesium/
- hochschulsport.uni-jena.de/2325/sportwissen-to-go-magnesium
- zentrum-der-gesundheit.de/krankheiten/rheuma-knochen-gelenke/osteoporose-uebersicht/osteoporose-praevention
- netdoktor.de/laborwerte/magnesium/magnesiummangel/
- gesundheit.gv.at/leben/ernaehrung/vitamine-mineralstoffe/mengenelemente/magnesium.html
- bfr.bund.de/de/presseinformation/2017/50/bfr_bewertet_tageshoechstmenge_fuer_magnesium_in_nahrungsergaenzungsmitteln-202880.html
- klartext-nahrungsergaenzung.de/wissen/lebensmittel/nahrungsergaenzungsmittel/magnesium-was-ist-zu-beachten-8003
