Magnesium needs to be consumed daily as part of our diet. How high is the daily magnesium requirement? Which foods contain magnesium? And how much would you really need to eat to cover the body’s magnesium requirements?
Magnesium in food
Magnesium is an essential mineral compound and must therefore be supplied to the body daily through the food we eat. According to the German Nutrition Society (Deutsche Gesellschaft für Ernährung, DGE), 300 – 400 mg of magnesium per day is recommended for adolescents and adults. But which foods contain magnesium? And why is it not so easy to cover the daily requirement solely through our diet?
Foods containing magnesium
Magnesium in food products: Good to know
- The magnesium content in food can, for example, be reduced through industrial processing or through incorrect preparation at home
- Magnesium-rich foods are usually especially rich in calories
Magnesium-rich foods include:
- Whole-grain bread
- Brown rice
- Dark chocolate
- Sunflower seeds
Covering your daily magnesium requirement through your diet?
As already mentioned, the recommended magnesium intake is roughly 300 – 400 mg per day. Men require more magnesium than women, although women’s magnesium requirements are elevated during pregnancy and breastfeeding.
For example, a woman over 25 years of age requires 300 mg of magnesium per day. Quite a lot – if you think of it in terms of magnesium-rich food products.
300 mg of magnesium corresponds to any one of the following:
- 200 g peanuts
- 2 bars of dark chocolate
- 3 portions of French fries
- 6 bananas
- 20 rolls
This comparison shows that covering your daily requirement solely through magnesium-rich foods may not be easy to do on a daily basis.
Apart from a reduced amount of magnesium in your diet, other factors such as an elevated magnesium requirement or increased magnesium excretion also increase the risk of your body receiving an insufficient supply of magnesium.
Tip: high-quality Biolectra® Magnesium is available from the pharmacy for those who would like to prevent this and to replenish their magnesium levels. Depending on your requirements, you can choose between different pharmaceutical forms and dosages.
Find out more about the Biolectra® Magnesium products here.