Magnesium – Why This Mineral Matters
Magnesium is one of the most abundant minerals in the human body, involved in over 300 enzymatic reactions. It plays a central role in energy metabolism, muscle function, and the nervous system. Yet adequate daily intake is often overlooked in modern lifestyles.
In this article, you’ll discover the different forms of magnesium, how much you need each day, and which supplement best suits your individual needs – whether as a capsule, tablet, or convenient shot.
Magnesium: Approved Health Claims (EU NHCR)
According to EU Regulation No. 432/2012 (Nutrition and Health Claims Regulation), the following claims are approved for magnesium:
- Magnesium contributes to normal energy-yielding metabolism.
- Magnesium contributes to normal muscle function.
- Magnesium contributes to the normal functioning of the nervous system.
- Magnesium contributes to the reduction of tiredness and fatigue.
- Magnesium contributes to the maintenance of normal bones.
- Magnesium contributes to the maintenance of normal teeth.
- Magnesium contributes to normal psychological function.
- Magnesium has a role in the process of cell division.
Daily Requirement: How Much Magnesium Do I Need?
The German Nutrition Society (DGE) recommends a daily magnesium intake of 300–400 mg for adults, depending on age and sex. Women typically need around 300 mg, men around 350–400 mg per day. In certain life phases – such as intense physical activity, stress, or pregnancy – requirements may be higher.
Since magnesium is excreted through sweat and urine, regular intake through diet or targeted supplementation is advisable.
Comparing Magnesium Forms
Not all magnesium compounds are equal. Bioavailability – how well the body can absorb the active ingredient – varies significantly depending on the form:
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Magnesium citrate: Highly soluble, excellent bioavailability, well tolerated.
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Magnesium glycinate / bisglycinate: Particularly gentle on the stomach, ideal for sensitive individuals.
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Magnesium malate: Well tolerated, often used in combination formulas.
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Magnesium oxide: High magnesium content, but lower bioavailability.
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Magnesium taurate: Combined with taurine, popular among active individuals.
Premium supplements combine multiple forms to achieve optimal absorption and effect.
Our Magnesium Products at a Glance
Our most comprehensive magnesium supplement combines six high-quality magnesium compounds in a single vegan capsule – enhanced with Vitamin B6, which contributes to the reduction of tiredness and fatigue* and supports normal nervous system function.*
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Four carefully selected magnesium forms in a compact vegan tablet. Ideal for those who value broad coverage across multiple magnesium compounds.
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The classic combination of magnesium and Vitamin B6 – two nutrients that together contribute to normal nervous system function* and support energy metabolism.*
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Not a fan of capsules? Our liquid magnesium shot offers a convenient alternative for on the go. Simply dose and drink.
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Magnesium meets zinc and Vitamin B6 – in a delicious gummy format. Perfect for those who want to enjoy their daily supplementation routine.
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The combination of buffered Vitamin C and magnesium – for those who want two key micronutrients in one supplement. Vitamin C contributes to the normal function of the immune system.*
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Magnesium & Sport: What Active People Should Know
Regular exercise increases magnesium loss through sweat compared to a sedentary lifestyle. Since magnesium contributes to normal muscle function,* adequate intake is particularly relevant for physically active individuals. Many athletes across Germany, Austria, and Switzerland rely on magnesium supplementation as part of their daily routine.
Magnesium in Your Diet: Natural Sources
Magnesium is found in many foods. Particularly good natural sources include:
- Pumpkin seeds and sunflower seeds
- Legumes (beans, lentils, chickpeas)
- Whole grain products
- Green leafy vegetables (spinach, chard)
- Nuts (almonds, cashews)
- Dark chocolate (70%+ cocoa content)
Even with a balanced diet, it can be beneficial in certain life situations to supplement magnesium intake with a high-quality dietary supplement.
Conclusion: The Right Magnesium for You
Magnesium is a versatile mineral that plays an important role in numerous bodily functions. Choosing the right form and dosage depends on your individual needs. Whether capsule, tablet, shot, or gummy – at Jennifer Frey you’ll find the right supplement in verified quality, manufactured to the highest standards.
Explore our full magnesium product range now and find your perfect supplement.
* These statements refer to approved health claims in accordance with EU Regulation No. 432/2012 (NHCR). Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle.
