Take a maximum of 250 milligrams of magnesium daily

Daily maximum: Magnesium in nutritional supplement should not exceed 250 mg

Magnesium is one of the most important nutrients for humans. Those who permanently consume too little of the trace element endanger their health. But it should not be too much. Because the increased intake of magnesium over supplements can cause diarrhea.

Magnesium needs can usually be met by food

Magnesium is vital to our body, but it can not be produced by it. The mineral, which is used among other things for the mineralization of bones and teeth, is taken up in the small intestine. Those who eat a healthy and balanced diet can usually meet their magnesium needs through their diet. But certain factors and life situations make us need more of the mineral. If you are not careful here, you can easily get health complaints. A magnesium deficiency can be dangerous.

Some people resort to nutritional supplements to supplement themselves with magnesium. However, too much of the mineral may cause diarrhea. As a rule, the supply of magnesium is guaranteed in any case via a balanced diet. (Image: bit24 / fotolia.com)

Signs of magnesium deficiency

Classic signs of magnesium deficiency include muscle aches and calf cramps. But there are more hints.

Constant headaches and migraines, fatigue, dizziness and sleep disorders may also indicate a magnesium deficiency.

More dramatic effects can be problems with the heart. These include palpitations, tachycardia, and cardiac arrhythmias such as heart stumbling.

In addition, a magnesium deficiency can lead to stomach problems and nausea, muscle tension and mental symptoms such as increased irritability, inner restlessness, confusion, poor concentration, drowsiness and anxiety.

Pay attention to daily maximum quantity

The German Society of Nutrition (DGE) recommends intake of 350 to 400 milligrams of magnesium for men and 300 to 350 milligrams for women.

Some people resort to pills and capsules to provide themselves with the mineral. But if taken too high, magnesium can be detrimental to your health:

"The increased intake of magnesium, e.g. In addition to magnesium intake via the normal diet can lead to diarrhea, "writes the Federal Institute for Risk Assessment (BfR) in a statement.

"The daily maximum level of magnesium in supplements should not exceed 250 milligrams (mg)," say the experts.

The BfR recommends distributing the daily maximum amount to at least two receipts per day, because this probably increases the compatibility. The maximum amount applies to persons over the age of four.

Whole foods instead of dietary supplements

"The best nutritional strategy is basically a balanced and varied diet with lots of fruit and vegetables," said BfR President Prof. Dr. med. Dr. Andreas Hensel.

"It provides the healthy body with all vital substances. In most cases dietary supplements are therefore superfluous, "says Hensel.

Magnesium rich foods include soybeans and healthy legumes such as chickpeas.

Nuts, wholegrain cereals, wheat germ, pumpkin seeds, almonds, sunflower seeds, cocoa, linseed and brown rice are also to be mentioned. Green vegetables also contain a lot of magnesium.

Important to know: Vegetables and fruits from organic farming often contain more magnesium than products from conventional cultivation.

And healthy figs are veritable magnesium bombs. Last but not least, most mineral water varieties contain much of the important nutrient. (Ad)