Individual magnesium requirements
According to scientific findings, the magnesium requirement per day is given in milligrams, whereby the calculation is based on a predominantly sedentary activity. The normal daily requirement, without any special circumstances, is specified by the German-speaking expert associations as follows (DACH):
Since usable magnesium is present in almost all foods, you could be forgiven for assuming that there is no chance of magnesium deficiency occurring. Nevertheless, the latest large nutritional study in Germany (VERA) showed that about 40% of German citizens do not reach the DGE's recommended values for nutrition and also consume too little magnesium due to this malnutrition.
Many circumstances in life can have an additional impact on magnesium requirements. For example, stress, heavy physical strain during sport or work, as well as pregnancy and breastfeeding can lead to an increased need for magnesium.
Magnesium requirements during pregnancy and breastfeeding
Magnesium is also very important during pregnancy. Pregnant women not only have to provide for themselves, but also for the unborn child and its growing need for magnesium.
The German Nutrition Society (DGE) therefore recommends that women consume 310 mg of magnesium daily during pregnancy and even 390 mg daily during breastfeeding.
In fact, pregnant women excrete more magnesium in the urine due to hormonal changes. In addition, the unborn child stores up to 7 mg of magnesium daily in the last trimester of pregnancy.
The mineral promotes impulse transmission from nerves to the muscles. In the case of magnesium deficiency, however, this can even be felt by the mother, for example, in the muscles. Therefore, a sufficient supply of magnesium is essential at this stage of life.
Magnesium requirements during stress
Many people suffer from stress these days. Expectations in our jobs are increasing and personal goals are often very high. Work, everyday life and even leisure can put us under pressure.
In fact, there is a close interplay between the body and the mind, and stress can cause physical and psychological symptoms. Muscles can become tense, blood pressure can rise, and our defences can also weaken.
People suffering from stress have an increased basal metabolic rate and at the same time suffer from permanent nervous overstress. Our body often reacts to prolonged periods of stress with fatigue, headaches, tension or restlessness.
Due to the balancing and thus calming effect on the nervous system, stress symptoms can often be counteracted with magnesium.
Since the body can increasingly excrete magnesium during stressful times, care should be taken to ensure an adequate supply of magnesium.
Insufficient supply of magnesium
Storage of magnesium is only possible to a limited extent. Problems also often arise when it comes to nutritional balance. An unbalanced diet characterized by frequent fast food meals and containing few whole grains, as well as being low in vegetables, has an unfavourable effect on the magnesium supply.
Especially with very unbalanced diets, the necessary amounts can often fall short. The situation is made even more difficult if there is an increased need at the same time, due to extensive sports, manual labour or pregnancy.
In addition, chronic diarrhoea or other intestinal diseases, for example, can cause the body to not be able to absorb enough of the magnesium consumed.
As is so often the case, the required quantity needs to be looked at more closely: it depends on a person’s age and sex, whether there are special circumstances or whether they do sport. These factors can significantly increase the need for magnesium.