Prevention of magnesium deficiency

Vorbeugung eines Magnesiummangels

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Table of Contents:

1. prevention of magnesium deficiency

2. the daily requirement of magnesium

3. which foods contain large amounts of magnesium?

4. magnesium in the form of food supplements

5. conclusion

1. prevention of magnesium deficiency

A magnesium deficiency can occur when the human organism does not receive magnesium over a long period of time. Since the body cannot produce the mineral itself, it must be taken in daily through a healthy and balanced diet. In certain life circumstances, the magnesium requirement can be increased, so special attention should be paid to a good magnesium supply. These life circumstances can be pregnancy, breastfeeding or a lot of stress. It is best to eat a healthy and balanced diet every day. If you cook fresh food every day, you significantly reduce the chance of getting a magnesium deficiency. It is best to eat a diet with adequate vitamins, minerals and trace elements. Mineral water can also be a particularly good source of magnesium, as it can contain up to 50mg of magnesium per litre.

    2 The daily requirement of magnesium

    According to the recommendation of the German Nutrition Society (DGE), adults should consume about 300-400 mg of magnesium per day. The European Food Safety Authority (EFSA), which sets the NRV, recommends 350 mg of magnesium per day for men and 300 mg for women. Children should consume between 170-300 mg of magnesium depending on their age. The daily requirement of magnesium can usually be well met with a balanced and healthy diet. In the event of a magnesium deficiency, the daily requirement of magnesium can be well met with the help of magnesium as a food supplement.

    What foods contain large amounts of magnesium?

    Magnesium is contained in numerous foods. Both in animal foods and in plant products. However, the magnesium content can vary greatly. Very good sources of magnesium include cereal products, pulses, cocoa, dried fruits and nuts. Good magnesium concentrations can also be found in animal foods, although these are somewhat lower. These include mussels, raw ham and scampi. Non-alcoholic drinks, tea and coffee can also help meet magnesium requirements.

    4. magnesium in the form of food supplements

    If you want to increase a magnesium level that is too low with a dietary supplement, you should definitely pay attention to the form of the active ingredient and its origin. Magnesium capsules are particularly suitable for increasing magnesium levels. They are very well tolerated and are utilized by the body to a high degree. The preparation should also not contain any chemical additives such as magnesium stearate or microcrystalline cellulose. If you buy a preparation from Germany, you can be sure that the product has also been produced safely and is of high quality.

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    5. conclusion: prevention of a magnesium deficiency?

    A magnesium deficiency can be prevented very well by a healthy and balanced diet. It is important that you take in enough magnesium. Magnesium can be found in legumes and nuts, for example. Even a handful of dried fruit covers the daily magnesium requirement. Mineral water is also a good source of magnesium. A magnesium deficiency can be remedied very well by supplementing magnesium in the form of food supplements. You can choose between magnesium capsules and magnesium tablets. Both forms are easy to handle and get into the circulation quickly.

    Further reading:

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