Magnesium: The underrated mineral
Note: Food supplements are not a substitute for a balanced, varied diet and a healthy lifestyle. Do not exceed the stated recommended daily intake. Keep out of reach of young children. This content is for general information only and is not a substitute for medical advice – please consult a doctor or pharmacist if you have health concerns.
Magnesium is involved in over 300 enzymatic reactions in your body – from muscle contraction and nerve function to energy production. Even so, magnesium is one of the minerals where a deficiency is particularly common.
The Swiss Society for Nutrition (SGE) recommends a daily magnesium intake of 300-400 mg. Studies show, however, that a large part of the population does not reach this level. In this article you will learn why magnesium is so important, how to recognise a deficiency and which form suits you best.
What does your body need magnesium for?
Magnesium is a true all-rounder among the minerals. It plays a central role in:
- Muscle function: Magnesium is the natural counterpart to calcium. While calcium triggers muscle contraction, magnesium ensures relaxation. When magnesium is deficient, the muscles cannot relax properly – cramps are the result.
- Nervous system: Magnesium regulates the transmission of stimuli in the nerves. It has a calming effect on the nervous system and can help with stress, tension and restlessness.
- Energy metabolism: Every single cell needs magnesium for energy production (ATP). Without magnesium, the body cannot supply energy.
- Sleep: Magnesium supports the production of the sleep hormone melatonin and activates the parasympathetic nervous system – the part of the nervous system responsible for rest and recovery.
- Bones: About 60% of the body's magnesium is stored in the bones. Together with calcium and vitamin D it plays a part in bone health.
EFSA health claims: Magnesium contributes to normal muscle function. Magnesium contributes to normal functioning of the nervous system. Magnesium contributes to a reduction of tiredness and fatigue.
Recognising magnesium deficiency: the most common symptoms
A magnesium deficiency often develops gradually. Because the body initially draws on its bone reserves, blood values often still appear normal even though the cells are already under-supplied. Watch out for the following warning signs:
- Muscle cramps and twitches (especially calf cramps at night)
- Tension in the neck and shoulder area
- Exhaustion and persistent fatigue
- Sleep disturbances and difficulty falling asleep
- Inner restlessness, irritability and sensitivity to stress
- Headaches and migraine
- Palpitations or a racing heart
At-risk groups for magnesium deficiency are: athletes (increased loss through sweat), people under chronic stress, pregnant women, older people and those with a high coffee or alcohol consumption.
Magnesium citrate vs. other forms – which is best?
Not every form of magnesium is equally well usable. Here is an overview of the most important forms:
- Magnesium citrate: One of the most bioavailable forms. Citrate is excellently absorbed by the body, is easy on the stomach and ideal for daily intake.
- Magnesium oxide: High magnesium content per capsule, but considerably poorer absorption. Frequently found in cheaper products.
- Magnesium glycinate: Very well tolerated and additionally has a calming effect thanks to the amino acid glycine. Ideal for sleep problems.
- Transdermal (through the skin): Magnesium oil spray allows absorption through the skin, directly at the affected spot. Especially popular among athletes and for muscle cramps.
Our tip: magnesium citrate for oral intake and magnesium oil spray for targeted external application complement each other ideally.
Transdermal magnesium: absorption through the skin
A special way to supplement magnesium is transdermal absorption – that is, through the skin. Magnesium oil (actually a concentrated magnesium chloride solution) is sprayed directly onto the skin and absorbed there.
The magnesium from the ancient Zechstein Sea is regarded as one of the purest sources in the world. This underground sea was deposited around 250 million years ago and is free from modern environmental pollution.
Advantages of transdermal application:
- Bypasses the digestive tract – ideal for a sensitive stomach
- Direct application to the affected muscles
- Fast local effect on muscle cramps
- Can be combined with oral intake
💡 Optimal magnesium intake
- 1.Take magnesium in the evening – it promotes relaxation and sleep
- 2.Split higher doses into 2-3 intakes over the day
- 3.Leave at least 2 hours between magnesium and calcium supplements
- 4.Athletes should additionally use magnesium oil spray on the muscles
- 5.Taking it with vitamin B6 improves magnesium absorption
Our product recommendations
Highly bioavailable magnesium in the well-tolerated citrate form – our bestseller.
Pure Zechstein magnesium for transdermal application directly on the muscles.
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Frequently asked questions
How much magnesium should I take daily?
According to the SGE, the recommended daily dose is 300-400 mg for adults. Athletes and people under high stress can have an increased need of up to 500 mg. It is advisable to start with a lower dose and increase it slowly.
Can you overdose on magnesium?
The body excretes excess magnesium via the kidneys. With too high a dose, softer stools or mild diarrhoea may occur first – a sign to reduce the dose. With normal kidney function, an overdose through oral supplementation is practically impossible.
When is the best time to take magnesium?
The best time is in the evening, as magnesium promotes muscle relaxation and melatonin production. With higher doses it is advisable to split the intake into morning and evening. Magnesium citrate can be taken with meals or independently of them.
Conclusion
Magnesium is a mineral that your body urgently needs – for muscles, nerves, energy and restful sleep. A deficiency is widespread and often goes unrecognised. With the right form (citrate for oral intake, oil for the skin) and regular intake, you can support your body optimally.
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Note: This article is for general information only and is not a substitute for medical advice. Food supplements are not a substitute for a balanced, varied diet and a healthy lifestyle. Please consult a doctor if you have health concerns. Any EFSA health claims mentioned refer to the respective nutrients at a sufficient daily intake.
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The content on introdrink.ch is created by our editorial team using AI-based tools and then editorially reviewed. Health-related product statements follow the EU Health Claims Regulation (HCR); the authorised statements are shown on the respective product pages. Where we reference scientific studies, we link to the original sources directly in the article. More about us →