Magnesium supplementation: Benefits, forms, and health impacts

Magnesium plays a vital role in over 600 bodily reactions, including energy metabolism, muscle function, and nervous system health. Because the body cannot produce it, intake through food or supplements is necessary. The German Nutrition Society (DGE) recommends a daily intake of 350 mg for men and 300 mg for women.

Different forms of magnesium offer varying benefits. Magnesium citrate is highly water-soluble and generally better absorbed by the body, making it suitable for long-term use. In contrast, magnesium oxide contains more elemental magnesium by weight but is less soluble and may have a laxative effect if not fully absorbed.

Research from the Society for Magnesium Research indicates that magnesium can positively influence blood pressure by acting as a natural calcium antagonist and relaxing cells. Studies have shown that daily doses of approximately 360 mg can lead to significant reductions in diastolic blood pressure.

While oral magnesium therapy is considered safe and cost-effective, excessive doses can lead to side effects. The Federal Institute for Risk Assessment (BfR) notes that doses up to 250 mg (including dietary intake) are generally safe without prior blood testing, but risks of diarrhea increase at higher levels.