Magnesium intake: Benefits, recommended dosages, and side effects

Magnesium is a vital mineral involved in over 600 enzymatic processes, including energy metabolism, muscle function, nerve signaling, and maintaining a regular heartbeat. The German Nutrition Society (DGE) recommends a daily intake of 300 mg for women aged 25 and older, and 350 mg for men.

While magnesium can be obtained through a balanced diet—including foods such as spinach, nuts, seeds, quinoa, bananas, and avocados—certain circumstances may necessitate supplementation. These include intense physical activity involving heavy sweating, high stress levels, gastrointestinal or kidney disorders, or specific dietary deficiencies.

Experts note that for healthy individuals with a plant-based diet, additional supplements are often unnecessary. While oral magnesium therapy is generally considered safe and cost-effective, excessive doses can lead to side effects. The Federal Institute for Risk Assessment (BfR) suggests that supplements are generally safe up to a dosage of 250 mg, a figure that includes magnesium consumed through food.