How much magnesium per day?

Recommendations and Tips

Magnesium is an essential mineral that plays a crucial role in numerous bodily functions. Whether for the muscles, the nervous system, or energy metabolism – a balanced magnesium level is essential. But how much magnesium does a person need daily, and what are the differences in absorption through food or dietary supplements? This article provides an overview of official recommendations, bioavailable compounds, and practical tips.

---

Daily magnesium requirement according to official recommendations

The recommended daily intake of magnesium varies depending on age, gender, and life circumstances. Here are some guidelines:

• European Food Safety Authority (EFSA):

  • Adult women: 300 mg/day
  • Adult men: 350 mg/day
  • Pregnant and breastfeeding women: Increased values, depending on age and need

• German Federal Institute for Risk Assessment (BfR):

  • Women: 300 mg/day
  • Men: 350 mg/day
  • Teenagers (14–18 years): 300–400 mg/day

• German Nutrition Society (DGE):

  • Adult women: 300–310 mg/day
  • Adult men: 350–400 mg/day

---

Magnesium intake: Food or dietary supplements?

Magnesium intake can occur through natural foods or dietary supplements. Both sources have their advantages and disadvantages.

Magnesium-rich foods

Natural sources provide magnesium in a form that is often well-absorbed by the body:

• Nuts and seeds: Almonds (270 mg/100 g), sunflower seeds (325 mg/100 g), cashew nuts (260 mg/100 g)
• Whole grain products: Oatmeal (140 mg/100 g), quinoa (64 mg/100 g), whole grain bread (90 mg/100 g)
• Legumes: Lentils (36 mg/100 g), beans (60 mg/100 g), chickpeas (48 mg/100 g)
• Vegetables: Spinach (80 mg/100 g), chard (81 mg/100 g), peas (33 mg/100 g)
• Fruits: Bananas (27 mg/100 g), avocado (29 mg/100 g), dried figs (68 mg/100 g)
• Mineral water: Some varieties contain over 50 mg of magnesium per liter.

If the requirement cannot be met through food, dietary supplements offer a practical alternative. Important here are the type of magnesium compound and its bioavailability:

• Highly bioavailable compounds:

  • Magnesium Citrate: Absorbed quickly, ideal for increased needs. However, it can have a mild laxative effect in high doses.
  • Magnesium Malate: Particularly suitable for supporting energy metabolism.*
  • Magnesium glycinate: Well tolerated, specifically for calming the nervous system.*

• Less bioavailable compounds:

  • Magnesium oxide: Contains high amounts of elemental magnesium but is absorbed less effectively.

---

Differences in bioavailability

Bioavailability describes how efficiently the body can absorb magnesium from a compound. It varies greatly depending on the chemical form:

• Organic compounds such as magnesium citrate, -malate, or -glycinate have high bioavailability.
• Inorganic compounds such as magnesium oxide are absorbed less efficiently.

A study compared the bioavailability of various magnesium compounds and showed that organic compounds are absorbed about 30–50% better (Lindberg et al., 1990).

---

Increased magnesium requirement: Who needs more?

An increased magnesium requirement occurs in various life situations or among specific groups. Here’s a detailed overview:

1. Athletes: Magnesium is excreted more through sweating. Especially during intense physical activity, it is important to compensate for the increased need with magnesium-rich foods or targeted supplementation.

2. Pregnant and breastfeeding women: The requirement increases by 10–20% during pregnancy to support fetal growth and maternal health. Breastfeeding women also need more magnesium because they pass the mineral through breast milk.

3. Seniors: With increasing age, the absorption of magnesium from food decreases. At the same time, the risk often rises for chronic diseases where magnesium plays an important role, such as osteoporosis or cardiovascular problems.

4. People with stress: Chronic stress increases the release of stress hormones like cortisol, which can increase the body's magnesium consumption. An adequate magnesium intake can help reduce the negative effects of stress.

5. Migraine sufferers: Studies suggest that an adequate magnesium intake can reduce migraine attacks (Mauskop & Varughese, 2012). Magnesium has a relaxing effect on blood vessels and the nervous system, which can help prevent migraines.

6. People with certain eating habits: Vegans or individuals with a very one-sided diet may have an increased risk of magnesium deficiency. A balanced diet is essential here.

---

Magnesium Overdose: Risks and Symptoms

Although magnesium is an important mineral, an overdose can have negative effects. This mainly concerns the intake of dietary supplements in high doses.

Symptoms of an overdose:

• Digestive complaints: Diarrhea, nausea, and abdominal cramps are the most common symptoms.
• Low blood pressure: Excessive magnesium intake can lower blood pressure and lead to dizziness.
• Muscle weakness: In extreme cases, muscle weakness or paralysis may occur.

Intake limits:

According to the Federal Institute for Risk Assessment (BfR), the intake from dietary supplements should not exceed 250 mg per day. The total intake, i.e., the combination of food and dietary supplements, should be within the recommended range of 300–400 mg per day.

---

Magnesium: Symptoms and Causes of Deficiency

A magnesium deficiency can be caused by various factors and can have both short-term and long-term effects on health. Studies show that many people do not consume the recommended daily amount of magnesium.

National Consumption Study

According to the "National Consumption Study II" by the Max Rubner Institute, 29% of men and 26% of women in Germany do not reach the recommended magnesium intake (Max Rubner Institute, 2008). Particularly affected are teenagers and young adults, whose diets often contain few magnesium-rich foods such as whole grains or green vegetables.

Possible symptoms of deficiency

A magnesium deficiency manifests itself through a variety of symptoms, including:

• Muscle cramps: Especially in the legs.
• Fatigue and weakness: Reduced energy production in the body.
• Nervousness and sleep disorders: Magnesium contributes to the calming of the nervous system.*
• Heart rhythm disturbances: In cases of severe deficiency.

Causes of deficiency

The most common causes include:

• One-sided diet: Few magnesium-rich foods.
• Diseases: Chronic digestive disorders such as Crohn's disease or diabetes.
• High alcohol consumption: Alcohol promotes the excretion of magnesium.
• Medications: Some diuretics or proton pump inhibitors can impair magnesium absorption.

Regular monitoring of magnesium status, especially in risk groups, is important to detect deficiencies early.

---

Tips for optimal magnesium supply

1. Varied diet: Focus on magnesium-rich foods such as nuts, seeds, and whole grains.
2. Magnesium-rich water: Drink mineral water with a high magnesium content daily.
3. Choose the right compound: Prefer organic magnesium compounds such as citrate, malate, or glycinate.
4. Consider total intake: Combine foods and supplements sensibly to achieve the optimal dose.

---

---

Cited Health Claims:

1. Magnesium contributes to the reduction of tiredness and fatigue.*
2. Magnesium contributes to the normal functioning of the nervous system.*