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1. how much magnesium a day is reasonable?
According to the recommendations of the German Nutrition Society (DGE), adults should take in approx. 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.
2. Can I cover my daily magnesium requirement through diet?
It is best to get magnesium through food on a daily basis. However, the amount of magnesium absorbed depends on the body's supply of magnesium. Smaller amounts of magnesium are always better absorbed by the human organism than very large amounts of magnesium. Various factors should also be taken into account. These include, for example, the solubility of the magnesium salt or the composition of the food. Free fatty acids, the amount of fibre and the passage time of the food should always be kept in mind.
There are numerous natural sources of magnesium that you can incorporate into your daily diet. In contrast to other minerals, the magnesium requirement can easily be covered by plant-based foods. Only about 40-50% of the magnesium supplied is absorbed by the organism. However, this is usually enough to cover your daily magnesium requirement.
In general, the more natural the food is, the higher the mineral content in the end. After the absorption of magnesium through drinks and food, the largest part is stored in our bones. The human organism can fall back on this storage in a deficiency situation.
Foods with high magnesium content in mg/100g:
- Nuts: approx. 130
- Seeds/seeds: approx. 300-400
- Dark chocolate: approx. 220
- Natural rice: approx 150
- Leaf spinach: approx. 58
- Oat flakes: approx. 140
- Wholemeal roll: approx. 95
- fillet of beef: approx. 300
Three. What is magnesium?
Magnesium performs a variety of tasks in the human body, such as maintaining healthy teeth and bones, reducing fatigue and ensuring the correct functioning of the nervous system. In addition, the mineral is essential for normal energy metabolism. Magnesium activates the fuel of the cells (adenosine triphosphate, or ATP for short), which is needed in large quantities as a supplier of energy during muscle work. In addition, about 300 enzymes in the organism are activated.
4. effects of a magnesium deficiency
- Muscle cramps
- cold feet
- Feeling of weakness
- Circulatory disorders
- Tiredness
- Migraine
Our recommendation:
Vitamineule® Magnesium Capsules
In our online shop you will find our magnesium capsules from Vitamineule®, which are completely free of artificial additives. Vitamineule® Magnesium capsules contain 100 mg pure magnesium. Each can contains 90 capsules. Besides fast & free shipping, we offer a voluntary six-month return guarantee for all products.
5. conclusion: How much magnesium per day is reasonable?
Adults should take in about 300 - 400 mg of magnesium per day. This works best with a healthy and balanced diet. However, if you find it difficult to get enough vitamins and minerals, you can take food supplements. Magnesium is available in the form of magnesium capsules and magnesium tablets. Both forms are easy to handle and quickly enter the circulation.