Magnesium: the underestimated mineral that keeps your body running

Magnesium is an essential mineral that plays a key role in more than 300 processes within the body. From supporting strong bones and muscles to regulating your heart rate and blood sugar: without sufficient magnesium, your body simply does not function optimally.

Fortunately, magnesium occurs naturally in many foods, such as bananas, avocados, nuts (such as almonds and cashews), seeds, spinach, legumes, oats, dried apricots, and rice. It is also available as a supplement or incorporated into antacids and laxatives.

How much do you need?

• For men: 400–420 mg per day

• For women: 310–320 mg per day

• Slightly more is required during pregnancy and breastfeeding

• Please note: Excessive magnesium from supplements (> 350 mg per day) can cause gastrointestinal issues. However, additional magnesium from food sources is safe.

What happens if you have a magnesium deficiency?

A magnesium deficiency can lead to symptoms such as muscle cramps, heart arrhythmias, fatigue, and high blood pressure. Although a magnesium-rich diet is associated with a lower risk of disease, research shows that supplements cannot always compensate in the same way. This is likely because a healthy diet also contains other beneficial nutrients that collectively contribute to disease prevention.

In short: opt for a varied, magnesium-rich diet and only use supplements if advised by your physician.

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