Magnesium: The Daily Requirement of The Dietary Supplement

Magnesium: This is the daily requirement

Magnesium is an essential mineral that the body needs to survive. For example, it helps with blood pressure and blood sugar regulation as well as muscle functions. The amount of your actual daily requirement depends on various factors.

  • As with many minerals, men tend to have higher mineral requirements.
  • According to the German Society for Nutrition, a 30-year-old man of normal weight should consume around 350 mg per day, while a woman of the same age only needs 300 mg of magnesium.
  • Between the ages of 15 and 19, both men and women need more magnesium – 400 mg and 350 mg, respectively.
  • In addition, the daily magnesium requirement for breastfeeding women increases again – to almost 400 mg.
  • Ultimately, athletes also have an increased magnesium requirement. If you do a lot of sport, you should therefore consume a little more magnesium.
  • A magnesium deficiency can become unpleasantly noticeable because magnesium is involved in numerous important body processes.
  • Common symptoms of a magnesium deficiency are tiredness and weakness, muscle cramps, nausea, or anxiety.

Cover magnesium requirements

Magnesium is found in many foods. With a balanced diet and sufficient food intake, you should be able to cover your daily requirement sufficiently.

  • A popular magnesium-rich food is a banana. Just one piece of fruit can cover around a tenth of your daily requirement.
  • Other magnesium-rich fruit dates contain up to 50 mg of magnesium per 100 g.
  • Nuts and seeds are particularly rich in magnesium. You can already cover your daily requirement with around 100 g of pumpkin seeds, sunflower seeds, or linseed.
  • And vegetables can also be a good source of magnesium, such as spinach leaves or broccoli.
  • Finally, oatmeal, whole grain bread, and legumes such as lentils can also contribute to magnesium coverage.
  • If you cannot cover your daily requirement with food, you can also take food supplements. Under no circumstances should you exceed the recommended daily amount, otherwise diarrhea will quickly develop.
  • Consult your doctor or pharmacist for advice before taking.
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Written by John Myers

Professional Chef with 25 years of industry experience at the highest levels. Restaurant owner. Beverage Director with experience creating world-class nationally recognized cocktail programs. Food writer with a distinctive Chef-driven voice and point of view.

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