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Daily maximum: Magnesium in food supplements should not exceed 250 mg
Magnesium is one of the most important nutrients for humans. Those who consume too little of the trace element permanently endanger their health. But it shouldn't be too much either. Because the increased intake of magnesium via dietary supplements can cause diarrhea.
Magnesium requirements can usually be met through food
Magnesium is vital for our body, but it cannot produce it ourselves. The mineral that is used for the mineralization of bones and teeth, among other things, is absorbed in the small intestine. Those who eat a healthy and balanced diet can usually meet their magnesium needs through food. But certain factors and life situations mean that we need more of the mineral. Those who are not careful here can easily get health problems. A magnesium deficiency can be dangerous.
Signs of magnesium deficiency
Classic signs of a magnesium deficiency include muscle pain and calf cramps. But there are more clues.
Constant headaches and migraines, fatigue, dizziness and sleep disorders can also indicate magnesium deficiency.
Heart problems can be more dramatic. Heart palpitations, palpitations and cardiac arrhythmias such as heart stumbling are mentioned here.
Magnesium deficiency can also lead to stomach problems and nausea, muscle tension and psychological symptoms such as increased irritability, inner restlessness, confusion, lack of concentration, drowsiness and feelings of anxiety.
Note the maximum daily amount
The German Nutrition Society (DGE) recommends an intake of 350 to 400 milligrams of magnesium for men and 300 to 350 milligrams for women.
Some people use pills and capsules to get the mineral. But if the intake is too high, magnesium can be harmful to health:
"The increased intake of magnesium, e.g. B. about dietary supplements, in addition to magnesium intake through normal nutrition can lead to diarrhea, ”writes the Federal Institute for Risk Assessment (BfR) in a message.
"The daily maximum amount for magnesium in dietary supplements should not exceed 250 milligrams (mg)," said the experts.
The BfR recommends distributing the daily maximum amount to at least two intakes per day, because this will probably increase tolerance. The maximum amount applies to people aged four and over.
Whole nutrition instead of food supplements
"The best nutritional strategy is fundamentally a balanced and varied diet with lots of fruits and vegetables," said BfR President Prof. Dr. Andreas Hensel.
“It supplies the healthy body with all the essential substances. In most cases, food supplements are therefore superfluous, ”says Hensel.
Magnesium-rich foods include soybeans and healthy legumes such as chickpeas.
Also worth mentioning are nuts, whole grain cereals, wheat germ, pumpkin seeds, almonds, sunflower seeds, cocoa, linseed and brown rice. Green vegetables also contain a lot of magnesium.
Important to know: Organic vegetables and fruits often contain more magnesium than products from conventional cultivation.
And healthy figs are real magnesium bombs. Last but not least, most mineral water types also contain a lot of the important nutrient. (ad)