Magnesium - Everything About Needs, Sources And Deficiencies

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Magnesium - Everything About Needs, Sources And Deficiencies
Magnesium - Everything About Needs, Sources And Deficiencies
Video: Magnesium - Everything About Needs, Sources And Deficiencies
Video: Low magnesium (Hypomagnesemia) | Causes, Symptoms, Treatment | & Role of Magnesium, Dietary Sources 2023, February


The bulk element magnesium fulfills a variety of functions in the human organism. It plays a central role in the energy metabolism for the activation of numerous enzymes. It also helps to transmit stimuli from nerves to muscles and to contract muscles. Magnesium is also important for bone mineralization. If there is an insufficient supply of magnesium, this can cause tremors, cramps, confusion or cardiac arrhythmias.


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  • Where is magnesium contained?
  • How much magnesium do we need?
  • Too much / too little magnesium?

Where is magnesium contained?

Good sources of magnesium include whole grain products, milk and milk products, liver, poultry, fish, potatoes, many types of vegetables, soybeans as well as soft fruits, oranges and bananas. Magnesium-rich mineral water (100 mg / l) can also contribute to meeting needs.

How much magnesium do we need?

The recommended daily intake for adults (25 to <51 years) according to the DA-CH reference values ​​is 300 mg (women) and 350 mg (men). A higher recommended intake is given for adolescents (15 to <19 years) and young adults (19 to <25 years): They need 400 mg of magnesium daily. Pregnant women are recommended 310 mg daily, and breastfeeding women 390 mg daily.

You can find out more about all age groups or groups of people as well as gender in the DA-CH reference values. For more information, see Covering Your Daily Mineral Requirement.

Too much / too little magnesium?

  • An increased magnesium level in the blood (hypermagnesaemia) is rare. Causes can be, among other things, a reduced ability of the kidneys to excrete or the use of certain medications (eg medicines containing magnesium to neutralize stomach acid). An acute magnesium oversupply can trigger diarrhea.
  • A magnesium deficiency in a balanced diet has not yet been observed. Diseases that affect the absorption of magnesium in the intestine and certain medications can promote the development of a deficiency. For example, gastrointestinal disorders, alcohol abuse and long-term use of diuretics (water tablets), corticoids and oral contraceptives can cause a magnesium deficiency (hypomagnesaemia). Pronounced sweating due to strenuous physical activity (sport) or heat can increase the magnesium requirement. A pronounced magnesium deficiency over a longer period of time can manifest itself in functional disorders of the heart and muscles, for example through muscle weakness or cramps.

Further information is available from:

  • Magnesium (laboratory)
  • Exercise and diet
  • Healthy recipes

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