Magnesium

In accordance with the European Health Claims Regulation, magnesium contributes to normal muscle function and to the normal function of the nervous system – it is active, among other places, in the muscle and nerve cells. In addition, the mineral contributes to a normal energy-yielding metabolism, to the reduction of tiredness and fatigue, to the electrolyte balance and to normal psychological function, plays a role in the process of cell division and is important for the maintenance of normal bones and teeth. These statements apply to the mineral magnesium – regardless of the compound; forms such as magnesium bisglycinate or citrate differ above all in bioavailability and tolerability.

Pay attention to a time interval from iron, zinc and calcium, as magnesium can affect their absorption. A time interval is also advisable with certain medicines (e.g. some antibiotics). Phosphate-containing drinks or a very high-fibre diet can temporarily reduce absorption. Also take the capsules or the powder with plenty of water.

Taking it in the evening is popular, as magnesium contributes to normal muscle and nerve function. Because excretion via the kidneys increases in the early morning hours, an evening daily dose can help to keep the level stable through the night.

Do not take magnesium directly with phytate-rich meals (e.g. pulses). With the form, it depends on your goal: tri-magnesium dicitrate for fast absorption, magnesium malate preferably in the morning. In the case of severe kidney dysfunction, consult your doctor beforehand.

Excess magnesium is usually excreted via the kidneys. An amount above the recommended intake can lead to soft stools, diarrhoea or gastrointestinal complaints. Therefore, strictly adhere to the recommended intake on the label.

That depends greatly on your supply status. As a rule, magnesium contributes to a normal energy-yielding metabolism and normal muscle function; compensating for a low level often requires a consistent intake over several weeks.

Inorganic forms such as magnesium oxide or magnesium carbonate are often found in simple preparations; we rely on organic forms such as magnesium citrate and magnesium bisglycinate (also called magnesium glycinate), which are known for their high bioavailability.

The German Nutrition Society (DGE) states a requirement of about 300 to 400 mg per day for adults; for food supplements, the German Federal Institute for Risk Assessment (BfR) recommends no more than an additional 250 mg per day. Foods rich in magnesium are, for example, nuts, pulses, wholegrain products and green vegetables – a balanced diet forms the basis for a good magnesium supply.

Magnesium is available as tablets, capsules, dragées, powder or granules. A magnesium tablet usually contains around 200 to 600 mg – the decisive factor is the content of elemental magnesium, not the compound amount.

A magnesium deficiency can have various causes, for instance a one-sided diet or an increased requirement – for example in athletes with intensive training. Magnesium contributes to normal muscle function, which is why many people pay attention to their supply, particularly around the topic of muscles and calf cramps. A concrete suspicion of a deficiency should be clarified by a doctor – the magnesium status can be determined in the laboratory.