Magnesium: Essential functions, daily requirements, and side effects

Magnesium is an essential mineral involved in over 600 bodily reactions, including energy production, muscle contraction, nervous system signaling, and bone maintenance. Because the body cannot produce it, magnesium must be obtained through diet—such as quinoa, bananas, pumpkin seeds, legumes, and whole grains—or through supplements.

Recommended daily intakes vary by gender and age. The NIH suggests approximately 310–320 mg for women and 400–420 mg for men, while the German Nutrition Society (DGE) recommends 300 mg for women and 350 mg for men. While oral magnesium therapy is generally considered safe and cost-effective, excessive doses can lead to side effects such as diarrhea and abdominal cramps.

Regarding supplementation, the NIH sets an upper limit of 350 mg for supplements to avoid digestive issues. The German Federal Institute for Risk Assessment (BfR) notes that doses up to 250 mg are generally safe without prior blood testing. To minimize gastrointestinal discomfort, many experts suggest taking magnesium with meals.