Magnesium requirements
ESSENTIAL FOR LIFE ON THE MOVE: OUR BODIES NEED A SUFFICIENT AMOUNT OF MAGNESIUM TO FUNCTION
Magnesium is involved in more than 600 bodily processes. Not only does the essential mineral ensure that our muscles function smoothly, but without it, none of the body's energy-dependent processes would work. Since our body cannot produce magnesium on its own, it is important for us to obtain an adequate amount of it every day. Exactly how much magnesium we need every day depends on a number of factors. The table indicates the appropriate amount of magnesium for each individual. Magnesium requirements may be higher in certain phases of life.
How much magnesium is normally required?
In order to meet daily magnesium requirements, the German Nutrition Society (DGE) recommends a daily intake of 300 to 350 mg of magnesium for adults, depending on gender.
Recommended magnesium intake (mg/day)*:
| Children | male | female |
|---|---|---|
| 1 to < 4 years | 170 mg | 170 mg |
| 4 to < 7 years | 190 mg | 190 mg |
| 7 to < 10 years | 240 mg | 240 mg |
| 10 to < 13 years | 260 mg | 230 mg |
| 13 to < 15 years | 280 mg | 240 mg |
| Adolescents/Adults | male | female |
|---|---|---|
| 15 to < 19 years | 330 mg | 260 mg |
| 19 years and older | 350 mg | 300 mg |
Magnesium requirement in certain phases of life (mg/day):
| male | female | |
|---|---|---|
| Pregnancy & breastfeeding** | 280-480 mg | |
| Diabetes** | 240-480 mg | 240-480 mg |
| Exercise | Depending on activity level | Depending on activity level |
*Reference values for nutrient intake, German-speaking countries (DGE, 2021); **As recommended by the German Society for Magnesium Research (Gesellschaft für Magnesium-Forschung)
TAKE A TEST TO DETERMINE YOUR INDIVIDUAL MAGNESIUM REQUIREMENT
Take a quick online test to find out how much magnesium you actually need.
WHEN DO WE NEED MORE MAGNESIUM?
There are many factors that influence our magnesium requirements. In addition to our age and gender, the following factors can increase our requirements:
- High levels of physical activity or exercise
- Ongoing stress
- Certain diseases
- Use of medications
HOW CAN WE MEET OUR MAGNESIUM REQUIREMENTS?
Since the body cannot produce magnesium on its own, we need to supply it ourselves. We generally obtain it from food. However, different foods contain varying amounts of magnesium (to the table with information on foods containing magnesium). Some are good sources of magnesium, others less so. This is why it's important to eat a varied diet.
But even if your diet is healthy and balanced, it may be useful to supplement with a high-quality, pharmaceutical magnesium product in certain situations, depending on your individual needs. Magnesium-Diasporal® offers a range of high-quality products with different dosages and forms.