How much magnesium should you consume daily and in what dosage?

Magnesium is an essential mineral for our body. It is involved in numerous metabolic processes and plays an important role in the functioning of muscles and nerves. But how much magnesium should you consume every day and in what dosage?

Recommended daily dose

The recommended daily intake of magnesium varies according to age and gender. The German Society for Nutrition (DGE) recommends the following amounts per day:

Children from 1 to 4 years: 80 mg
Children from 4 to 7 years: 120 mg
Children from 7 to 10 years: 170 mg
Adolescents from 10 to 15 years: 250 mg (female) or 310 mg (male)
Adults: 300 mg (women) or 350 mg (men)
Pregnant women: 310 to 350 mg
Breastfeeding: 390 to 450 mg

Dosage of magnesium supplements

If the magnesium requirement cannot be met through food, magnesium supplements can be taken. The dosage varies depending on the preparation and individual needs. However, it is important to follow the dosage recommendations on the packaging and not to take higher doses on your own.

Health effects of magnesium

Magnesium has numerous health effects. Some of these have been officially confirmed by the European Food Safety Authority (EFSA):

Magnesium contributes to the normal functioning of the nervous system.
Magnesium contributes to the maintenance of normal bones.
Magnesium contributes to normal muscle function.
Magnesium helps reduce tiredness and fatigue.

Foods rich in magnesium

Magnesium is found in many foods. The following foods contain particularly high amounts

Nuts and seeds (e.g. almonds, cashew nuts, sunflower seeds)
Legumes (e.g. lentils, chickpeas)
Whole grain products (e.g. whole grain bread, oatmeal)
Green vegetables (e.g. spinach, broccoli)
bananas
avocado

Conclusion

Magnesium is an essential mineral for our body. The recommended daily dose varies depending on age and gender. If the requirement cannot be met through food, magnesium supplements can be taken. It is important to follow the dosage recommendations and not take higher doses on your own. Magnesium has numerous health benefits, some of which have been confirmed by the EFSA. It's found in many foods, especially nuts and seeds, legumes, whole grains, green vegetables, bananas, and avocados."

Filed in: Magnesium