Magnesium is one of the essential minerals, meaning it must be obtained through food. In the body, it is found mainly in the cells of bones, muscles, and tendons and is necessary for the function of a variety of enzymes. Magnesium is particularly important for the transmission of signals in nerve cells and for the contraction and relaxation of muscles. It also influences blood pressure and other aspects of the cardiovascular system. Additionally, it helps stabilize human genetic material (DNA), is essential for protein formation, and thus for cell growth and reproduction.
Just like calcium, magnesium is essential for the formation and mineralization of bones. Magnesium interacts with calcium in many areas of the body, including the muscles and brain. Since the two minerals influence each other, a very high intake of calcium can reduce the absorption of magnesium, which occurs mainly through the small intestine. Conversely, a magnesium deficiency can also trigger low calcium levels in the blood.
Unlike other minerals, there are only estimated values for adequate magnesium intake. This is partly due to inconclusive research on magnesium requirements and partly due to the lack of a reliable test to determine the body’s magnesium status. The latter is because approximately 99% of magnesium is located inside cells, and magnesium concentration in blood serum only decreases after prolonged inadequate intake. The estimated values from the German Nutrition Society (DGE) for children, adolescents, and adults are therefore based on average dietary intake.
The recommended daily intake of magnesium varies by age. From age ten onward, there is an additional distinction between boys and girls, with boys assumed to have higher magnesium requirements. The DGE estimates the daily magnesium requirement at:
Liquid Calcium with Magnesium
*Calcium and vitamin D are needed for healthy growth and bone development in children. Additionally, magnesium, vitamin K, and zinc support the maintenance of healthy bones.
So far, studies have not demonstrated higher magnesium requirements for pregnant and breastfeeding women, so the same value applies to them as for adults.
Despite the difficulties in determining magnesium status, experts believe that many people in Western industrialized nations consume too little magnesium through their diet. This is partly because many people frequently consume low-magnesium foods like fast food, and partly because modern farming methods have reduced the magnesium content in vegetables.
In general, adequate intake of magnesium, in both children and adults, helps regulate blood pressure, among other things. Magnesium also plays a very important role in muscle function, the digestive system, insulin regulation, and brain function.
Seeds, nuts, kernels, and whole grain products have a high magnesium content—for example, almonds, sunflower and pumpkin seeds, flaxseeds and sesame, as well as brown rice. Cocoa powder and dark chocolate also contain a lot of magnesium and can serve as a supplement to the diet. Legumes such as beans, lentils, and peas, green leafy vegetables like spinach, and some fish and seafood also contain relatively high amounts of magnesium. Depending on the type and composition, mineral water can also serve as a source of magnesium.
The body’s absorption of magnesium also depends on the magnesium compound consumed. Some organic magnesium salts such as magnesium citrate or magnesium aspartate are better absorbed by the body than some inorganic salts such as magnesium oxide or magnesium carbonate.
Coffee and alcohol can increase magnesium excretion. Whether exercise leads to increased magnesium excretion is controversial, and there is currently no clear scientific evidence that higher magnesium intake reduces the frequency of muscle cramps. In any case, however, adequate magnesium intake is important for proper muscle contraction during physical activity. People who engage in competitive sports should therefore consult a doctor about whether higher magnesium intake makes sense for them. Some medications also affect magnesium balance, such as diuretics.
Too high a dose of magnesium can lead to loose stools or diarrhea—however, in most cases this is not caused by excessive consumption of magnesium-rich foods, but by high doses of magnesium supplements, often in combination with sweeteners. Magnesium’s effect on the digestive system is why it is sometimes used in children to treat constipation.
Adequate magnesium intake is important for many bodily functions, from muscle contraction to nerve signal transmission to digestion and blood pressure. A magnesium deficiency can therefore trigger a variety of symptoms ranging from constipation to elevated blood pressure as well as nervousness and restlessness. Good sources of magnesium include nuts, seeds, and whole grain products, as well as certain vegetables and fish.
