Magnesium is a vital mineral involved in numerous processes in the body. People with active lifestyles, from working professionals to athletes to health-conscious men and women over 25, should especially know how much magnesium is beneficial for them. Daily magnesium needs can be met through diet or specifically supported with high-quality supplements, especially if the need is elevated.
In this article, you will learn everything you need to know about your daily magnesium requirement, identify the best sources of magnesium, learn how to avoid a deficiency, and why magnesium plays a central role in so many important bodily functions.
Why is magnesium so important?
Magnesium is essential for more than 300 enzymatic reactions in the body. It contributes to the normal function of muscles and nerves, supports energy metabolism, helps regulate blood pressure, and is important for healthy bones and mental well-being.
A balanced magnesium level is therefore important for:
- muscle function
- nerve function
- the immune system
- protein synthesis
- maintaining healthy bones and teeth
In particular, people who exercise regularly or are exposed to a lot of stress often have an increased need for magnesium.
How much magnesium per day? The recommended daily intake
There is no general answer to this question ; it depends on age, gender, activity level and specific life situations.
According to the German Nutrition Society (DGE), the following daily requirements apply:
- Adult men: 350–400 mg magnesium per day
- Adult women: 300–350 mg magnesium per day
- Pregnant & breastfeeding women: Up to 400 mg per day (individual adjustment)
Note: The need may increase in cases of stress, exercise, heavy sweating, certain medications or illness.
An optimal magnesium dosage is based on these values and should be maintained as consistently as possible, since the body cannot store magnesium in the long term.
Special needs: Magnesium requirements during sport, stress and age
Those who exercise regularly or perform physical work should pay particular attention to their magnesium levels. Minerals, including magnesium, are lost through sweating. Stress and an active daily routine also place a strain on these stores. Older people also often have a lower absorption capacity and require an individually adjusted intake.
The need for magnesium also increases significantly during pregnancy and breastfeeding, as both mother and child need to be optimally supplied.
For athletes, it is recommended to ensure a daily requirement of at least 400 mg, or more if intensive training sessions are frequently performed.
Magnesium intake through diet: The best sources of magnesium
Ideally, your daily magnesium needs are met through a balanced diet. The best sources of magnesium include:
- Whole grain products (e.g. oat flakes, brown rice, whole grain bread)
- Nuts and seeds (e.g. pumpkin seeds, sunflower seeds, almonds, cashews)
- Legumes (e.g. lentils, beans, chickpeas)
- green leafy vegetables (e.g. spinach, chard)
- Bananas, avocados
- Mineral water with high magnesium content
Unfortunately, the average magnesium intake in Western countries is decreasing, often due to industrially processed foods or an increased need that is difficult to meet through the usual diet alone.
Dosage and risks: deficiency, intake & overdose
Magnesium deficiency symptoms:
A deficiency can manifest itself in muscle cramps, fatigue, nervousness, headaches, sleep disturbances, or cardiac arrhythmias. Athletes and people with chronic stress are at increased risk.
Magnesium overdose:
Overdose is almost impossible with a normal diet. Very high doses from supplements, starting at approximately 250–350 mg of additional isolated magnesium per day, can lead to side effects such as diarrhea or stomach upset. Anyone suffering from kidney disease or taking medications containing magnesium should consult a doctor beforehand.
Recommendation: The dosage should be adjusted to the individual's life situation and needs; if in doubt, consult a doctor or nutritionist.
Why magnesium supplements can be useful
Especially in cases of increased need, a monotonous diet, stress, or intense training, daily magnesium intake through food can often be insufficient. High-quality magnesium supplements can provide targeted support in these cases.
Quality is important: As a premium manufacturer, MTM Supplements for tested raw materials, optimal bioavailability, and the highest production standards. Magnesium tablets, capsules, or complex preparations are easy to dose and offer a reliable supplement to your daily diet without unnecessary additives.
However, supplements do not replace a healthy lifestyle and a balanced, magnesium-rich diet, but they can help to compensate for or prevent an existing deficiency.
Common myths about magnesium, what's really true?
Myth 1:
"You notice immediately if there's a magnesium deficiency." Many symptoms are nonspecific and appear gradually. Only a blood test provides clarity about the actual magnesium status.
Myth 2:
"The more magnesium, the better." Too high a dosage provides no added value; if the daily intake significantly exceeds the daily requirement, gastrointestinal problems can occur.
Myth 3:
“Magnesium is only important for athletes.” Magnesium is vital for all people, especially for pregnant women, the elderly, and people under stress.
Myth 4:
“Only expensive preparations help against magnesium deficiency.” More important than the price is the bioavailability and composition: preparations containing magnesium citrate or bisglycinate are particularly well tolerated.
Myth 5:
"Magnesium should always be taken in the evening." The time of day doesn't play a significant role in its effectiveness. It's best to take magnesium at a time that's most convenient for you, ideally with or after a meal.
FAQ – The 5 most frequently asked questions about magnesium and daily requirements
1. How do I know if I'm not getting enough magnesium?
Common symptoms include muscle cramps, twitching, fatigue, or difficulty concentrating. If in doubt, only a medical evaluation can help.
2. Can I meet my magnesium needs solely through diet?
This is usually possible with a balanced, wholesome diet. However, excessive exercise, stress, or an unbalanced diet can lead to increased requirements.
3. What is the best time of day to take magnesium?
Magnesium can be absorbed at any time of day, but is best taken with a meal for optimal tolerance.
4. Are there any side effects when taking magnesium supplements?
Overdose or a very sensitive stomach may cause diarrhea. Anyone with pre-existing medical conditions should seek medical advice beforehand.
5. Which type of magnesium (citrate, carbonate, etc.) is best?
Magnesium citrate and bisglycinate are considered to be particularly bioavailable. The choice also depends on individual tolerance.
Conclusion
The recommended daily magnesium intake depends on your individual needs. A balanced diet with magnesium-rich foods is the foundation. In cases of increased need, e.g., due to exercise or stress, high-quality supplements like those from MTM Supplements can be helpful to ensure optimal intake. Listen to the signals.
