Magnesium for men

Magnesium for men

Men require up to 400 mg of magnesium a day. If they exercise regularly, they may need even more.

The German Nutrition Society (DGE) as well as the Food and Nutrition Board (FNB)* recommend that men should take up to 400 mg of magnesium a day. This figure could be higher for individuals who exercise regularly or are subject to stress at work. Nutrition also plays an important role, with an unbalanced or restricted diet sometimes resulting in magnesium deficiency.

Magnesium & sports

In particular, men who exercise regularly and sweat a lot during training sessions should take care to ensure a balanced magnesium intake. Athletes lose magnesium through their perspiration. They also need more magnesium during training sessions in order to improve their metabolic processes. Afterwards they are often running on empty and exhibit symptoms of magnesium deficiency such as cramps or twitching of the muscles. It is therefore a good idea to take magnesium after exercise.

Find out more here about why athletes need more magnesium.

Magnesium & stress

The pressure to perform is particularly high in modern society. This doesn’t only apply in the workplace; also at home and during leisure time men have to be ready to give their all. This takes its toll on the nerves as well as on the levels of magnesium in the body. Because the power mineral magnesium is increasingly excreted when the body is under stress.

Read more about how stress can result in increased magnesium requirements.

Magnesium & heartburn

People who suffer from this unpleasant burning sensation behind the breastbone often resort to taking acid blockers, which prevent too much gastric acid from forming. Unfortunately, these often have side-effects: acid blockers also inhibit the absorption of mineral such as magnesium. So those who suffer from heartburn and take medication to alleviate the symptoms should keep an eye on their magnesium levels. A high-quality magnesium product, such as magnesium citrate, should be taken in order to ensure adequate magnesium intake, because magnesium citrate is not reliant on gastric acid for absorption by the body.

Magnesium & nutrition

Daily life can be hectic and sometimes leaves little time to prepare healthy food: the fast food restaurant round the corner is a quick and convenient alternative. But an unbalanced diet can promote lacking in important minerals such as magnesium. Those who want to have a balanced diet rich in magnesium should eat plenty of foods such as legumes and wholemeal products in particular. But not everyone can manage a daily intake of 400 mg of magnesium. Magnesium levels can be replenished with the help of high-quality supplements, preferable those containing biocompatible magnesium citrate. This is highly bioavailable, very easily absorbed by the body and fast-acting.

Take the test to find how much magnesium you actually need here.

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