If I had to name just one mineral everyone should know about, it would be magnesium. Not because it is trendy right now — but because it is involved in almost everything your body does all day long.
In my father’s pharmacy, magnesium was the product people asked for most often — usually for calf cramps. What most people didn’t know: the muscle is only one of more than 300 work sites where this mineral is active at the same time. Magnesium is involved in over 300 enzymatic reactions. There is hardly a process in the body where it is not somehow involved.
This guide explains as simply as possible why magnesium plays such a central role, in which life situations the need increases, how you can build your intake through food — and what really matters when it comes to capsules and powders.
Why magnesium is so important: the key to energy
To understand why magnesium ranks so highly, one image is enough: Your cells produce energy in the form of a molecule called ATP — and this ATP practically only works together with magnesium.You can think of it like a car key: the tank may be full, but without the key the engine will not start. Magnesium is that key.
That is why magnesium contributes to normal energy metabolism — and why so much else depends on it: the small pumps in every cell membrane, which constantly transport minerals in and out, also run on this magnesium-linked energy. Magnesium is therefore involved in the transport processes that keep your entire mineral balance in equilibrium — it contributes to electrolyte balance.
💡 IN SIMPLE TERMS: Without magnesium, your body cannot turn the energy from food into usable energy. It is not just one cog among many — it is the key that starts energy production in the first place. |
What magnesium does — the eight authorised functions
Few other nutrients have had as many claims reviewed and approved by the European Food Safety Authority as magnesium. Magnesium contributes to:
- the reduction of tiredness and fatigue
- a normal energy metabolism
- a normal functioning of the nervous system
- a normal muscle function — including the heart muscle
- a normal psychological function
- electrolyte balance
- a normal protein synthesis — the building of the body’s own proteins
- the maintenance of normal bones and teeth — just over half of your magnesium is stored in the skeleton
In addition: magnesium has a role in cell division. That breadth is the point. Magnesium is not a specialist for a single topic — it is a basic provider on which muscles, nerves, energy and mental wellbeing all build at the same time.
Why many people need more than they think
The body cannot produce magnesium itself and cannot store it indefinitely — it has to come in regularly through food and drink. Depending on age and gender, the reference values are around 300 to 400 mg per day. And the National Nutrition Survey II shows: Around a quarter of adults in Germany consume less than recommended — especially younger women and older men.
On top of that, the need is not a fixed number. There are completely normal life situations in which the body noticeably uses more — and these are by no means limited to competitive athletes:
- Sport and sweating: with sweat, the body loses not only water but also minerals. Anyone who trains regularly, spends time in the sauna, or does physical work uses more.
- Stressful periods: tense weeks mean continuous activity for the nervous system and muscles — exactly the systems that rely on magnesium. At the same time, eating is often irregular and on the go during such phases.
- One-sided diet: little whole grain, few nuts, few legumes — then the very foods that provide the most are missing.
- Older age: absorption through the gut becomes worse over the years, while the need remains.
So an increased need is nothing exotic, but for many people simply everyday life. The good news: your intake can be built up easily — first through food, then, where needed, with a well-chosen supplement.
Magnesium on the plate: the best sources
| Food | Magnesium per 100 g, approx. |
|---|---|
| Pumpkin seeds | 530 mg |
| Sunflower seeds | 420 mg |
| Almonds | 270 mg |
| Dark chocolate (70% and up) | 200 mg |
| Oats | 140 mg |
| Wholemeal bread | 90 mg |
| White beans, cooked | 60 mg |
| Banana | 30 mg |
A handful of almonds, a bowl of muesli with oats and pumpkin seeds, legumes twice a week, plus a magnesium-rich mineral water — that covers the basic supply. A supplement then makes sense if that is not reliably happening in everyday life or if one of the higher-need situations above applies to you.
Understanding the forms: a compound is not the same as magnesium
Magnesium does not come pure — it is always bound to a partner: to citrate, to the amino acid glycine, to malic acid or to oxygen. Two things you should know:
1. On the label, elemental magnesium is what counts
“800 mg magnesium citrate” does not mean 800 mg magnesium — most of it is the citrate partner. In fact, it contains around 123 mg elemental magnesium. Reputable suppliers therefore always list both: the compound and the elemental content. If only the compound amount is on the label, the product cannot be compared.
2. The compound determines absorption and tolerance
- Magnesium citrate — bound to citric acid, highly water-soluble, one of the most common organic forms.
- Magnesium bisglycinate — bound to the amino acid glycine, considered the especially stomach-friendly form.
- Magnesium malate — bound to malic acid; malate is itself an intermediate in energy metabolism.
- Magnesium oxide — inorganic and compact, but poorly soluble. Organic forms are considered the better-absorbed choice in studies on uptake.
Our magnesium products at a glance
In our factory in Memmingen, we produce three pure magnesium products — all vegan, free from unnecessary additives, independently tested for heavy metals, and with declared elemental content.
MAGNESIUM COMPLEX — the all-rounder with three forms
Three organically bound magnesium compounds in one capsule: citrate, bisglycinate and malate. Three capsules provide 375 mg elemental magnesium — 100% of the nutrient reference value.
✓ Magnesium contributes to the reduction of tiredness and fatigue
✓ Magnesium contributes to normal muscle function and normal functioning of the nervous system
✓ Magnesium contributes to normal energy metabolism and normal psychological function
✓ Vegan · no additives · from a German manufacturer
→ Discover Magnesium Complex now
MAGNESIUM GLYCINATE — the gentle form
Fully chelated magnesium bisglycinate, 500 mg per capsule (of which 70 mg is elemental). The form bound to glycine is considered especially gentle on the stomach — the first choice for anyone who reacts sensitively to other forms.
✓ Magnesium contributes to normal muscle function
✓ Magnesium contributes to the maintenance of normal bones and teeth
✓ No fillers, additives or flow agents · handmade
→ Discover Magnesium Glycinate now
MAGNESIUM CITRATE — the tried-and-tested classic
800 mg magnesium citrate per capsule (of which 123 mg is elemental) — the well-water-soluble standard form, clearly declared and without unnecessary additives.
✓ Magnesium contributes to normal energy metabolism
✓ Magnesium contributes to electrolyte balance
✓ Vegan · clearly declared elemental content
→ Discover Magnesium Citrate now
Magnesium as a team player: where else it works
Because magnesium is needed in so many places, we also include it in three combination products:
- Vitamin D3+ capsules — vitamin D3 and K2 with magnesium as a cofactor: magnesium is needed to convert vitamin D into its active form. Vitamin D contributes to the maintenance of normal bones and normal muscle function.
- Inner Calm capsules — magnesium and vitamin B12 with traditional plant extracts: magnesium and vitamin B12 contribute to normal functioning of the nervous system and normal psychological function.
- Luna Balance capsules — plant extracts with magnesium, zinc and B vitamins; vitamin B6 contributes to the regulation of hormonal activity.
How to take it in practice: getting the most out of it
- Consistency beats quantity. Magnesium works through daily intake, not single doses. Pair taking it with a fixed habit — for many, that is the evening.
- Splitting it up is worth it. Smaller portions spread throughout the day are absorbed better by the body, and your stomach will thank you.
- Your body gives you feedback. Magnesium has a built-in signal: if you take much more at once than your body can absorb, your digestion reacts with a laxative effect — unpleasant, but well known and harmless. With split dosing and stomach-friendly forms like bisglycinate, it usually disappears. A healthy body excretes excess magnesium again through the kidneys.
- For guidance: the Federal Institute for Risk Assessment gives 250 mg per day as a reference value for food supplements, split into two portions — basic intake from food comes on top and is not subject to this limit. Follow the usage recommendation for the specific product.
Safety: who should ask first
- Magnesium is considered very well tolerated in the usual amounts.
- With kidney disease, any magnesium supplement should be in medical hands — the kidneys regulate excretion.
- Anyone taking medication (such as certain antibiotics or osteoporosis drugs) should keep a time gap and ask at the pharmacy — magnesium can interfere with the absorption of some active substances.
- Pregnant and breastfeeding women should discuss supplements with their doctor or midwife.
Conclusion: the foundation on which everything else builds
Magnesium is not a nice-to-have, but one of the most important minerals of all: the key that lets your cells make energy usable, involved in over 300 enzymatic reactions — from muscle function and the nervous system to mental wellbeing. At the same time, the consumption survey shows that around a quarter of adults are below the recommendation, and many completely normal life situations increase the need further.
The way is straightforward: magnesium-rich foods on the plate, and where everyday life, sport or strain demand more, a well-chosen supplement with clearly declared elemental content — whether as a triple-form complex, as the especially gentle glycinate or as the classic citrate. All lab-tested, without unnecessary additives and from our factory in Memmingen.
Note: Food supplements are not a substitute for a varied and balanced diet and a healthy lifestyle. The recommended daily intake should not be exceeded. Keep out of the reach of small children. Information in accordance with the HCVO (EC) No. 1924/2006 and EU Regulation No. 432/2012.
Frequently asked questions about magnesium
Why is magnesium described as so important?
Because it is involved in over 300 enzymatic reactions and the cell’s energy production does not work without magnesium: the energy molecule ATP practically only works in combination with magnesium. On top of that, there are eight approved claims — from muscle function and the nervous system to reducing tiredness.
How do I know whether I am not getting enough magnesium?
The consumption survey shows that around a quarter of adults are below the recommended intake. Typical situations with higher needs are lots of sport and sweating, prolonged stress phases and one-sided diets. Only a medical examination can provide certainty about your own status — persistent complaints should always be medically assessed.
Which magnesium form is best?
The one you tolerate well and take regularly. Organic forms such as citrate, bisglycinate and malate are considered well absorbed; bisglycinate is the most stomach-friendly choice. The key is that the elemental magnesium content is clearly stated.
Can I take too much magnesium?
A healthy body excretes excess magnesium through the kidneys, and the gut signals too-high single doses with a laxative effect — a known, harmless signal to split the dose rather than stop. The BfR gives 250 mg per day as a guideline for supplements; follow the recommended intake. In case of kidney disease, please only after consulting a doctor.
Does magnesium help with calf cramps?
Magnesium contributes to normal muscle function — that is the authorised claim. Cramps can have many causes; if they occur frequently or without an obvious trigger, they should be medically checked.
Does magnesium help with sleep?
Magnesium has no approved claim for sleep. It contributes to normal functioning of the nervous system and normal psychological function — that is why many people take it as a fixed part of their evening routine. You can read more about sleep phases, the body clock and evening habits in the big sleep guide.
When is the best time to take magnesium?
The best time is the one you stick to reliably. Many people take it in the evening, and larger amounts are better split between morning and evening — with a meal, tolerance is best.
About the author
Robert Lazar, co-managing director and product development, Vitalplant GmbH
Robert Lazar is co-managing director of Vitalplant GmbH and is responsible for product development in the family-run factory in Memmingen. Growing up in his father Christian Lazar’s Stern Apotheke, nutrients and natural food supplements have accompanied him since childhood. At Vitalplant, he focuses on uncompromising raw material quality, lab-tested purity and the complete avoidance of unnecessary additives.
