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What is magnesium?

Magnesium is an essential mineral that the body cannot produce on its own. It therefore needs to be obtained from food. Magnesium is present in many foods, including vegetables, whole grains, meat and seafood. The largest portion of magnesium – about two thirds – is stored in the bones, with only a small amount circulating in the blood.

But magnesium is much more than a component of bones and teeth. It plays a central role in energy metabolism and is involved in numerous enzymatic reactions. It is particularly important for muscle function: it ensures smooth contraction and relaxation, affecting not only skeletal muscles but also the heart.

With around 25 grams of magnesium in the body, 99% of which is stored in cells and tissues, it is one of the four most abundant minerals in the body. A balanced magnesium status is therefore important for health, performance and wellbeing.

What functions does magnesium serve in the body?

It plays a key role in many bodily processes. From muscle work to nerve function, it influences many vital processes and contributes to overall health.

Magnesium is essential for muscle function because it regulates muscle contractions and helps to prevent spasms. It ensures a balance between tension and relaxation, which is important not only for athletes but also for general physical performance.

Without magnesium, energy metabolism cannot run efficiently. It activates enzymes necessary for converting nutrients into energy and thus helps reduce tiredness and fatigue. Every cell in the body needs magnesium to maintain a stable energy balance.

The majority of magnesium in the body is found in bones and teeth. It is important for their stability and contributes to the absorption and utilisation of calcium, playing an important role in bone health.

It has a positive effect on the nervous system and is involved in the formation of neurotransmitters such as serotonin, which support a balanced mood. It helps to reduce stress and improve overall wellbeing.

Magnesium supports the heart muscle and contributes to a stable electrolyte balance. It helps regulate blood pressure, improves circulation and supports a regular heartbeat.

As an important component of protein synthesis, magnesium contributes to the building of muscle tissue and other body structures. It also plays a role in cell division, which is essential for growth, regeneration and healing processes.

What consequences can a magnesium deficiency have?

Magnesium deficiency often goes unnoticed for a long time because the body can initially draw on its reserves. If magnesium needs are not met over an extended period, various complaints can occur.

Commonly, muscle cramps occur, especially in the calves, as well as muscle twitching or uncontrolled shaking. The nervous system also reacts sensitively to magnesium deficiency. Affected people often feel irritable, nervous or restless. Tiredness and exhaustion are also common accompanying symptoms, as magnesium has a central role in energy metabolism.

The cardiovascular system can also be affected. Heart rhythm disorders such as extrasystoles or unpleasant palpitations can be signs, as can angina pectoris, which presents as a feeling of tightness in the chest.

Some people complain of abnormal sensations in the limbs, experienced as tingling, numbness or an unpleasant ‘pins and needles’ sensation. Because these symptoms can have other causes as well, magnesium deficiency is not always immediately recognised.

Can taking magnesium cause side effects?

Excess magnesium is usually simply excreted in the urine, so side effects are rare with normal intake. Nevertheless, correct dosing is important.

Excessive magnesium intake, particularly from supplements, can lead to unwanted side effects. At very high intakes – roughly 2500 mg above daily requirements – symptoms such as low blood pressure, muscle weakness or gastrointestinal complaints such as diarrhoea may occur. In extreme cases, an overdose can have serious health consequences.

How is magnesium absorbed by the body?

For magnesium to fulfil its many roles in the body, it must first be absorbed through the digestive tract into the bloodstream. This process, called absorption, takes place mainly in the small intestine. There are specialised ion channels in the intestinal mucosa that transport magnesium into the blood. However, the uptake capacity of these channels is limited. If a large amount of magnesium is provided at once, the body can only utilise part of it – the remainder stays in the gut and is excreted unused.

Too much magnesium in the digestive tract has another effect: it draws water into the intestine, which softens stool and, in larger amounts, can lead to diarrhoea. Therefore it is advisable to drink sufficiently when taking magnesium to compensate for fluid loss.

How much magnesium is actually absorbed depends on several factors. These include the amount taken, the type of magnesium compound, the speed of intestinal transit and the individual's magnesium status. Age and physical activity also play a role. Younger people and athletes often have a higher absorption capacity than older or less active individuals.

To ensure optimal magnesium supply, it is therefore sensible to aim for an even distribution of intake throughout the day and to include magnesium‑rich foods in the diet. This allows the body to use it efficiently without leaving excess magnesium unused.

Which magnesium is best absorbed by the body?

Not all magnesium compounds are equally bioavailable. Organic magnesium salts tend to be better absorbed because they are more soluble and have higher bioavailability. Among the most absorbable forms are magnesium citrate, magnesium bisglycinate, magnesium gluconate, magnesium glycerophosphate and magnesium lactate. These compounds are absorbed faster and more efficiently by the intestine and thus become available to the body more quickly.

Inorganic magnesium salts such as magnesium oxide, magnesium chloride, magnesium carbonate and magnesium sulphate are also utilised but often not as efficiently as the organic forms. They have lower solubility and are absorbed more slowly, so a larger proportion is excreted unused.

Magnesium‑rich foods: where is magnesium found?

A balanced diet is the best way to ensure adequate magnesium intake. Nuts, seeds and kernels are particularly rich in this essential mineral. Almonds, sunflower seeds, pumpkin seeds, flaxseeds and sesame rank among the top sources of magnesium. Whole grain products also provide valuable amounts, as magnesium is concentrated in the outer layers of the grain.

A especially tasty source of magnesium is cocoa. Cocoa powder and dark chocolate contain considerable amounts of the mineral and can contribute to daily intake. In addition to plant foods, legumes such as kidney beans, lentils and peas are good magnesium suppliers. Green leafy vegetables like chard and spinach also help meet requirements.

Fish and seafood are also rich in magnesium, especially bony fish and prawns. Certain drinks can contribute to magnesium intake. Espresso and fruit juices, such as blackcurrant juice, contain notable amounts. Water quality also plays a role: hard water with a high mineral content supplies more magnesium than soft water.

Magnesium: how to use it optimally for your health

• Assess your needs. Not everyone needs the same amount of magnesium. People who exercise a lot or are under stress have higher needs. Pregnancy and breastfeeding also increase magnesium requirements.
• Pay attention to the form. Different magnesium compounds have different bioavailabilities. Magnesium citrate is absorbed particularly quickly, while magnesium oxide works more slowly but more sustainably. Magnesium bisglycinate is ideal for sensitive stomachs.
• Do not take magnesium all at once. Your body cannot absorb unlimited amounts of magnesium at one time. Split the daily dose into smaller portions to optimise utilisation and avoid side effects such as diarrhoea.
• Tap water usually contains only little magnesium. Choose mineral waters with at least 50 mg of magnesium per litre to increase your daily intake naturally.
• Eat nuts, seeds, whole grain products, green leafy vegetables and legumes regularly – they are particularly rich in magnesium. Sunflower seeds and wheat bran are true magnesium powerhouses.
• Consume coffee and alcohol in moderation. Both beverages can accelerate magnesium excretion via the kidneys. Drink them in moderation and compensate losses with a magnesium‑rich diet.
• Sweat contains magnesium – people who train a lot lose more of it. After exercise, a magnesium‑rich meal or a supplement can be useful to help prevent muscle cramps.
• If you are unsure whether your magnesium level is sufficient, a blood test by your doctor can provide clarity.
• Choose tested products from pharmacies or reputable manufacturers. Cheap preparations from the internet often contain questionable magnesium compounds or are overdosed.
• Magnesium can help with falling asleep. By relaxing the nervous system, magnesium taken in the evening can improve sleep quality. Magnesium bisglycinate is particularly effective because it is calming and well tolerated.
• Do not combine magnesium with calcium, iron or zinc. These minerals compete for absorption in the gut. If you take several of them, leave at least two hours between doses.
• If you are regularly plagued by cramps, magnesium deficiency could be the cause. Additional intake for a few weeks can help relieve symptoms.
• Consider medication interactions. Magnesium can interact with some medicines, including certain antibiotics, blood pressure or osteoporosis drugs. Keep a dosing interval of at least two hours.
• Avoid overdose. Too much magnesium can cause digestive problems. The recommended maximum dose for supplements is 250 mg per day – unless your doctor advises otherwise.
• If your diet consistently provides too little magnesium, a sustained, moderate supplementation may be appropriate. If in doubt, have your magnesium status checked.

Magnesium is an essential mineral that plays a decisive role for muscles, nerves and energy metabolism. A deficiency can cause tiredness, muscle cramps and concentration problems, while a balanced intake promotes health and wellbeing. Especially through a magnesium‑rich diet or targeted supplementation, needs can be optimally met.