Magnesium & nutrition

Magnesium & nutrition

You should eat food with a high magnesium content every day.

A healthy lifestyle is a key part of everyday life for many: people care about their body and their nutrition. This includes ensuring an adequate intake of the vital mineral magnesium.

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. An unbalanced diet (e.g. when dieting, fast food) and the loss of magnesium through industrial processing and food preparation can also result in magnesium deficiency, as can stress and physical activity (sport).


Magnesium-rich food

Magnesium is naturally present in food. There is 36 mg of magnesium in 100g of bananas, for instance. So you would have to eat quite a lot of bananas to reach the target of 300 mg of magnesium a day. If the magnesium requirement is increased, it will be even more difficult.

Magnesium: food table

High magnesium content
   150mg / 100 g
Wheat bran550 mg
Pumpkin seeds535 mg
Sunflower seeds420 mg
Wheatgerm308 mg
Chocolate290 mg
Cashew nuts270 mg
Peanuts163 mg
Rice (unpolished)157 mg
Medium magnesium content
50 – 150mg / 100 g
Oats140 mg
Beans (white)130 mg
Peas120 mg
Wholemeal bread90 mg
Pasta67 mg
Prawns67 mg
Herring fillet61 mg
Spinach58 mg
Low magnesium content
‹ 50mg / 100 g
Bananas36 mg
Emmental (45 % fat)33 mg
Salmon29 mg
Trout27 mg
Pork (fillet)22 mg
Beef (fillet)21 mg
Full-fat milk12 mg
Yoghurt12 mg

Magnesium – part of your daily diet

Adequate intake of the vital mineral magnesium requires a healthy and balanced diet. If this proves impossible at certain stages of life, we recommend supplementing your diet with a high-quality product.

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