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?

According to the national consumption study of the Federal Ministry of Food and Agriculture, 26 % of men and 29 % of women do not reach the recommended daily intake [1]. The proportions are higher among both young adults and the elderly than among the middle-aged, with the proportion of young women between 14 and 18 being particularly high at 56 %.

The German Nutrition Society (DGE), together with the nutrition societies of Austria and Switzerland, publishes reference values for nutrient intake. These D-A-CH reference values exist for all nutrients and are continuously updated.

The following reference values apply as the daily dose for magnesium in milligrams per day:

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.

When your body is in a stressful situation, it reacts with a physiological adaptation response. In the case of short-term stress, you become more alert and concentrated through the release of adrenaline and noradrenaline and do not perceive the stressful situation as negative. The body reacts to long-term stress by releasing stress hormones into the bloodstream in order to have more energy available quickly. The cells release more magnesium into the bloodstream in exchange for calcium, which is needed in the cells. The magnesium level in the blood rises and is regulated by the kidneys excreting excess magnesium in the urine. In fact, there was no excess magnesium, so prolonged stress can lead to magnesium deficiency in this way.

Alcohol is considered a mineral robber and does not stop at magnesium. Alcohol reduces the effect of the hormone ADH, which regulates kidney activity. This leads to an increased excretion of fluids via the kidneys, and thus more minerals are excreted. With regular alcohol consumption, an increased magnesium intake is important.

Some medicines, the so-called magnesium robbers, inhibit the absorption of magnesium, interfere with the transport of magnesium in the body or increase the excretion. These include, for example, stomach acid blockers, blood pressure-lowering drugs such as ACE inhibitors, heart-strengthening drugs, laxatives or drainage tablets taken over a longer period of time. Diabetics also often have an increased need for magnesium, since magnesium is lost through the urine if the blood sugar level is not optimally adjusted.

The mineral magnesium is essential for life, but the body cannot produce it itself. Therefore, the daily dose must be actively ingested every day. Depending on gender and age, the German Nutrition Society (DGE) recommends a daily dose of 300 - 400 mg. With a healthy diet, the requirement can be covered through food, optionally magnesium can be supplied through dietary supplements.

Many foods contain magnesium, and plant products in particular have a high magnesium content. The best sources of magnesium are seeds, kernels and nuts, closely followed by wholemeal products such as brown rice, wholemeal pasta or wholemeal bread, as well as oatmeal and pseudo-cereals such as amaranth, buckwheat and quinoa. Among fruits, berries, bananas, kiwis and pineapples provide a lot of magnesium, and among vegetables, it is the green vegetables that provide plenty of magnesium: spinach, kale, broccoli or fennel. Fish also contains a lot of magnesium, especially sole and turbot. Cocoa is particularly rich in magnesium, and so is chocolate: the darker it is, the more magnesium it contains!

Unfortunately, the foods with the highest magnesium content, namely seeds and nuts, are also very high in fat and calories, so they should only be enjoyed in moderation. The German Nutrition Society (Deutsche Gesellschaft für Ernährung e. V.) recommends about 25 grams per day, which covers about a quarter of the daily requirement.

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.