Magnesium: Überblick über Wirkung, Bedarf und Dosierung!

Magnesium: Overview of effects, requirements and dosage!

Magnesium, an essential mineral that is often overlooked, plays a crucial role in our health and well-being. It is involved in over 300 biochemical reactions in our body and is essential for numerous physiological processes . From supporting muscle function to regulating blood sugar levels , magnesium definitely deserves more attention.

The effects and benefits of magnesium :

Magnesium is an all-rounder when it comes to health. It is known for its calming effects on the muscles and nerves, making it a valuable ally in the fight against stress. Regular intake of magnesium can help reduce stress and promote relaxation.

In addition, magnesium plays an important role in energy production in the body, making it particularly valuable for athletes. It supports muscle contraction and relaxation, which can improve performance during exercise. It also helps regulate electrolyte balance and thus helps prevent cramps.

Magnesium is also crucial for heart and bone health. It can regulate blood pressure, reduce the risk of heart disease and improve bone strength, which is especially important in old age.

Magnesium can

How often should you take magnesium?

The recommended daily intake of magnesium varies depending on age, gender and individual needs. In general, the recommended daily dose for adults is between 300 and 400 mg. It is advisable to take magnesium throughout the day to ensure consistent supply.

What happens if you take too much magnesium?

Although magnesium is safe when taken in appropriate amounts, excessive intake can lead to unwanted side effects. Symptoms of an overdose include gastrointestinal symptoms such as nausea, vomiting and diarrhea. In severe cases, an overdose can lead to a life-threatening condition known as magnesium poisoning. Therefore, it is important not to exceed the recommended dosages.

Magnesium capsules from Athletic Supplements in a can

Should you supplement magnesium?

For many people, dietary intake of magnesium may be sufficient, especially if they consume a balanced diet with magnesium-rich foods. However, certain population groups such as athletes, pregnant women or people with chronic illnesses can benefit from magnesium supplementation . However, it is advisable to consult a doctor before taking dietary supplements to consider individual needs and possible drug interactions.

What foods is magnesium found in?

Magnesium-rich foods are an excellent source for maintaining balanced magnesium levels in the body. Good natural sources include nuts and seeds such as almonds, cashews and sunflower seeds, green leafy vegetables such as spinach and kale, whole grains, legumes and fish. Incorporating these foods into your daily diet can naturally increase your magnesium intake.


Magnesium is undoubtedly an inconspicuous gem in the world of minerals whose importance is often underestimated. From supporting muscle function to managing stress and promoting heart health and bone strength, magnesium plays a critical role in many of our body's physiological processes.

Taking magnesium regularly can help improve well-being and support health . Athletes will benefit from its ability to increase performance and prevent muscle cramps , while stressed individuals will appreciate its calming effects.

However, it is important to adhere to recommended dosages and avoid overdosing as this may lead to unwanted side effects. Incorporating magnesium-rich foods into your diet is an excellent way to increase magnesium intake naturally.

Overall, we should not underestimate the importance of magnesium for our health and strive to ensure adequate intake of this essential mineral. With a balanced lifestyle that includes a healthy diet and regular exercise, we can realize the full potential of magnesium for our physical and mental well-being.

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