Why can magnesium intake fall short?
Magnesium is a mineral involved in more than 300 enzyme reactions in the body. Whether we get enough depends on our eating habits and some life circumstances.
Important: this page is general information, not a diagnostic tool. The only reliable way to learn about your magnesium status is to see your doctor. Do not self-diagnose; what follows is general, non-specific information that may relate to many different situations.
What does it do in the body?
Magnesium is needed for ATP, the cell’s energy currency, to work; ATP is largely found bound to magnesium. It also plays a role in muscle contraction and relaxation, nerve signalling, protein synthesis and bone structure.
The magnesium claims authorised by the European Food Safety Authority and usable on labels in the EU and Türkiye are: contributes to normal energy-yielding metabolism, to a reduction of tiredness and fatigue, to normal functioning of the nervous system, to normal muscle function, to normal psychological function, to electrolyte balance, and to the maintenance of normal bones and teeth.
Why can intake fall short?
Nutrition surveys show that in many countries magnesium intake can fall below the recommended reference value. The main reasons are:
- A diet high in processed foods. Refining removes much of the magnesium in grains; the loss is clear when moving from wholemeal to white flour.
- Few green leafy vegetables. Magnesium sits at the centre of the chlorophyll molecule, which is why dark green vegetables are good sources.
- Intense physical activity. Mineral losses through sweat increase, which matters in hot climates too.
- Older age. Absorption efficiency may decline with age, and intake often falls.
- Some health conditions and medicines. Digestive diseases, kidney problems and some groups of medicines can affect magnesium balance. In these cases, the decision to supplement always belongs to your doctor.
How to get it from food
Food always comes before supplements. Foods rich in magnesium:
| Food | Approx. magnesium (per 100 g) |
|---|---|
| Pumpkin seeds | ~ 550 mg |
| Cashews | ~ 290 mg |
| Almonds | ~ 270 mg |
| Cocoa / dark chocolate | ~ 230 mg |
| Dried beans, chickpeas (dry) | ~ 130–180 mg |
| Spinach (cooked) | ~ 80 mg |
| Wholemeal bread | ~ 75 mg |
| White bread | ~ 25 mg |
Values are approximate and vary with variety, growing conditions and cooking method. The last two rows are shown side by side to illustrate the effect of refining.
What is the reference value?
The nutrient reference value (NRV) used on labels is 375 mg of elemental magnesium. It is neither a target nor a treatment dose, but a common yardstick for comparing products. Actual needs vary with age, sex and lifestyle.
If you are considering a supplement
Food supplements do not replace a balanced diet; they complement it. If you choose one, look at two things: the amount of elemental magnesium on the label and the form of magnesium used. The total weight of the compound is not the same as the magnesium it contains, and forms differ in absorption and stomach tolerance.
In What is the difference between magnesium forms? we compare six common forms for absorption and tolerance.
If you have kidney problems, take regular medication, or are pregnant or breastfeeding, always ask your doctor before taking a supplement.
Four forms of magnesium, one system
Magvela combines magnesium malate, L-threonate, bisglycinate and taurate in a two-phase design. Magnesium contributes to normal energy-yielding metabolism and to the reduction of tiredness and fatigue.
This content is for information only and is not medical advice. Food supplements should not be used as a substitute for a varied and balanced diet and are not intended to prevent or treat any disease. If you are pregnant or breastfeeding, have a long-term health condition or take regular medication, talk to your doctor before taking a supplement. Do not exceed the recommended daily dose.