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Magnesium

Magnesium is the fourth most abundant element in the human body and a vital mineral for humans. It is contained in many foods in relevant quantities. Plant foods such as whole grain cereals, nuts, potatoes and green vegetables contain more magnesium than animal foods such as meat and dairy products. Bread and baked goods, potatoes, vegetables, beverages, milk and dairy products are among the main sources of magnesium. However, coffee and tea can also contribute to meeting the required amounts of magnesium.

The mineral plays an important role in many metabolic processes, such as bone mineralisation, membrane physiology, neuromuscular stimulus transmission and muscle contraction.

The data currently available for the Federal Republic of Germany on the supply status give no indication that healthy adults are taking in too little magnesium. For this reason, an additional intake of magnesium, for example via food supplements, is generally not necessary. If such products are taken in higher doses, undesirable effects may occur in the form of temporary watery diarrhoea.

Proposed maximum level for the addition of magnesium to food supplements (per daily dose of an individual product)

In order to provide consumers with a significant additional nutrient intake via food supplements when needed and at the same time protect well-supplied people from excessive intake, the German Federal Institute for Risk Assessment (BfR) recommends adding no more than 250 milligrams (mg) of magnesium to a food supplement. The dose should be spread over several portions throughout the day.

Stand: 7/11/2023

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