Magnesium requirements

Magnesium requirements

People need more magnesium in many situations in life.
Read more.

Magnesium plays a role in over 600 metabolic processes in the body. For instance, it regulates the interaction between muscles and nerves, thereby ensuring that the entire muscular system is working smoothly. Without magnesium, none of the energy-dependent processes in the human organism would continue to function.

What role does magnesium play in the human organism?

  • Magnesium contributes to a normal muscle function.
  • Magnesium contributes to a normal functioning of the nervous system.
  • Magnesium contributes to a normal energy metabolism.
  • Magnesium helps maintain healthy bones and teeth.
  • Magnesium contributes to a good electrolyte balance.
  • Magnesium contributes to a normal mental function.
  • Magnesium is involved in cell division.
  • Magnesium contributes to a normal protein synthesis.

Important: Magnesium cannot be produced within the body, and must therefore be obtained from the food we eat.

Find out which food has a high magnesium content here.

Magnesium requirements: adults

The German Nutrition Society (DGE) as well as the Food and Nutrition Board (FNB)* recommend that adults should take between 300 mg and 400 mg of magnesium a day, depending on their age and gender, to satisfy their daily magnesium requirements. Elderly people eat less in general, and their intake of the power mineral magnesium is consequently inadequate.

Find out here how much magnesium your body needs.

Magnesium & stress

Stress has a negative effect on the magnesium levels. The body secretes stress hormones such as adrenaline in particularly stressful situations, while the blood pressure and pulse rate rise.

You can find out more about the anti-stress mineral magnesium here.

Magnesium requirements: additional factors

Magnesium requirements are also higher during physical exertion or sports, when the body excretes more magnesium through heavy perspiration and fluid loss. These increased needs should be compensated as quickly as possible. Find out more on the topic of magnesium & sports here.

Diabetics also excrete more magnesium via the urine, if their blood sugar levels are not monitored properly. For this reason, diabetics should take particular care to ensure an adequate magnesium intake. Find out more on the topic of magnesium for diabetes here.

Pregnant women also have to pay attention to their magnesium intake. It is important to ensure that both the mother and her child are getting enough of the mineral.

Details on magnesium during pregnancy are available here.

Breastfeeding is also a time of increased magnesium requirements, as the mother passes on the majority of the magnesium required for her baby’s healthy development via her milk.

Details on magnesium during breastfeeding are available here.

Other factors affecting the body’s magnesium levels:

  • Stress
  • Diets
  • Medication
  • Diseases

Find out here which dose of magnesium is right for you.

*Food and Nutrition Board (FNB) at the Institute of Medicine of the National Academies (USA)