Magnesium is an essential mineral involved in over 300 enzymatic processes in the body. It plays a central role in muscle function, the nervous system, energy metabolism, and bone health.
Why is magnesium so important?
Without sufficient magnesium, the body cannot efficiently produce energy or optimally control muscles and nerves. Athletes, stressed individuals, and older people, in particular, have an increased need.
Signs of magnesium deficiency
Muscle cramps and twitching
Fatigue and exhaustion
Sleep problems
Difficulty concentrating
Headaches
Heart palpitations
Daily requirement
The German Nutrition Society (DGE) recommends a daily magnesium intake of 300–400 mg for adults – depending on age and gender.
Natural magnesium sources
Pumpkin seeds – approx. 540 mg/100 g
Sunflower seeds – approx. 420 mg/100 g
Almonds – approx. 270 mg/100 g
Dark chocolate – approx. 230 mg/100 g
Legumes – approx. 50–150 mg/100 g
Whole grain products – approx. 80–150 mg/100 g
Magnesium as a dietary supplement
Those who cannot meet their needs through diet can use magnesium supplements. There are various compounds with different bioavailability:
Magnesium citrate – very well bioavailable, well tolerated
Magnesium glycinate – particularly gentle, ideal for sensitive stomachs
Magnesium oxide – high magnesium content, but lower absorption
Magnesium malate – good for energy and muscle recovery
When should you take magnesium?
Magnesium can generally be taken at any time of day. Many people prefer to take it in the evening, as magnesium can have a relaxing effect and promote sleep.
Approved Health Claims for Magnesium (EU)
According to EU Regulation No. 1924/2006, the following statements for magnesium are officially approved:
Magnesium contributes to the reduction of tiredness and fatigue.
Magnesium contributes to normal muscle function.
Magnesium contributes to normal functioning of the nervous system.
Magnesium contributes to normal protein synthesis.
Magnesium contributes to the maintenance of normal bones.
Magnesium contributes to the maintenance of normal teeth.
Magnesium contributes to normal energy-yielding metabolism.
Magnesium contributes to normal psychological function.
Magnesium has a role in the process of cell division.
Magnesium contributes to electrolyte balance.
Note: Only these officially approved statements may be used on products and in product communication.
Our Magnesium Products
Do you want to cover your magnesium needs specifically? Discover our high-quality magnesium supplements, produced in Germany:
Magnesium is an indispensable nutrient for health, performance, and well-being. A balanced diet forms the basis – targeted supplementation can be useful when there is an increased need. Pay attention to approved health claims and choose products with high bioavailability.
