How much magnesium does your body need?

Magnesium is one of the essential minerals. Almost all metabolic processes depend on magnesium, but the body cannot produce it itself. Therefore, it must be taken in daily with food or a dietary supplement. How much magnesium does your body need? Do all people have the same needs or do we need more at certain stages of life? Can you get your daily dose from food?

In some phases of life, the body has an increased need for magnesium. This is the case, for example, during pregnancy and breastfeeding. But also sporting activities, high stress, regular alcohol consumption or chronic diseases require a higher magnesium intake.

During pregnancy, the magnesium requirement increases slightly because the foetus must be supplied with magnesium via the mother. If complications occur during pregnancy, the additional intake of magnesium is necessary for medical reasons. For example, if the pregnant woman suffers from frequent calf cramps, there may be a magnesium deficiency that can be remedied by taking magnesium supplements. In the case of premature labour, the doctor often prescribes magnesium supplements to prevent premature birth. In the case of pregnancy poisoning, an infusion of magnesium helps to prevent seizures.

Competitive athletes, but also active recreational athletes, have an increased mineral requirement because the body excretes more nutrients with sweat: with every litre of fluid sweated out, about 36 mg of magnesium is lost [3]. In addition, magnesium consumption increases due to the increased activity of the muscle cells; if the muscles do not have enough magnesium available, their performance is reduced and the risk of muscle cramps increases. The athlete is only provided with the necessary energy through a functioning glucose metabolism, for which magnesium is also indispensable. Sufficient magnesium prevents muscle cramps and the build-up of lactic acid and thus prevents muscle soreness, while at the same time increasing endurance.

According to the national consumption study of the Federal Ministry of Food and Agriculture, non-alcoholic beverages are the main source of magnesium: we consume almost 30 % of our daily requirement with them [1]. There are about 200 different mineral waters in Germany alone, with widely varying magnesium contents. Domestic mineral waters have peak values of over 200 mg/l. If a mineral water contains more than 50 mg/l magnesium, it is considered rich in magnesium. You can find the exact analysis on the label of your favourite brand. Choose a mineral water that is rich in magnesium; it will help you meet your daily requirement. Some alcoholic beverages, such as beer, also have a high magnesium content, but at the same time magnesium excretion is increased and the harmful effect far outweighs the negative effect. A non-alcoholic beer is a healthy alternative.

In some life situations, the body has a higher demand for magnesium, and it is not always possible to cover this demand with food. In this case, it makes sense to take additional magnesium as a dietary supplement. The range of magnesium is large: numerous powders, capsules, tablets and even oil are on the market. Depending on the magnesium compound, the effect and the intended use varies. In consultation with your doctor, you will find the right remedy for every purpose. You can find more information on the topic of dietary supplements here.

The essential mineral magnesium must be actively supplied to the body on a daily basis; a daily amount of 350 - 400 mg is recommended for men, 300 - 350 mg for women. Pregnant and breastfeeding women have an increased requirement, as do athletes and people who take certain medications, regularly consume large amounts of alcohol or are under constant stress. With a healthy diet, the requirement can be covered by food; optionally, magnesium can be supplemented with food supplements.