Magnesium intake & dosage – what you need to know

Magnesium is particularly important for athletes, people under stress, and pregnant and breastfeeding women. However, it is not only these groups who can benefit from magnesium. Taking magnesium can be recommended to anyone who suffers from a magnesium deficiency or who has an increased magnesium requirement due to demanding life circumstances.

To prevent magnesium stores from becoming depleted, it may be advisable to increase your magnesium intake as a precautionary measure in these situations.

Magnesium can generally be taken at any time of day. As its tolerability and bioavailability are not significantly affected by meals, magnesium can be taken either on an empty stomach or with a meal.

Yes, you can take magnesium every day, as long as you take it in a sensible dose. Particularly if you have a magnesium deficiency, it is advisable to take a supplement regularly over several weeks or even months in order to replenish the body’s magnesium stores in the long term.

The duration depends on your reason for taking it and your individual starting point. In the case of calf cramps, for example, you can often notice an improvement after just a few days. However, if you want to correct a magnesium deficiency, you should take magnesium regularly every day for several months to replenish your body’s stores. Various factors play a role in determining the exact duration, such as your current magnesium levels, the condition of your gut and the recommended magnesium supplementation (particularly the dose, method of intake and type of magnesium supplement).

Magnesium can be taken daily and over the long term in appropriate doses. If you are unsure, or if you are taking magnesium over a prolonged period, it may be worth consulting an expert. They can advise you on your specific situation and, ideally, make use of modern laboratory diagnostic methods. In this context, the magnesium level in whole blood is considered particularly informative.

It's best to take it in smaller doses spread throughout the day (less than 300 mg per dose) to ensure optimal tolerance. Magnesium can also have a laxative effect above a certain dose, so it is advisable to spread your intake over several times throughout the day.

When it comes to the product itself, it’s important to be selective. Not only should the purity and quality of the raw materials in the supplement be outstanding, but the magnesium compound(s) it contains should also be right for you.

Would you like to find out more about which magnesium is ideal for you? We explain this in more detail on our blog:

Magnesium can be combined with many other micronutrients to complement or enhance their effects:

Magnesium and calcium are like a dream team for your body – the very essence of balance and harmony. To ensure everything runs smoothly, it’s crucial to keep your stores well-stocked. To do this, you need around 1,000 mg of calcium daily and, depending on your gender, around 310–320 mg of magnesium for women or 400–420 mg for men. This interaction also gives rise to the often-cited ‘optimal ratio’ of 2.5:1 (sometimes also 2:1).

When it comes to supplements, however, you don’t need to stick rigidly to these figures. What’s far more important is your personal reason for taking them – for example, to replenish depleted magnesium stores or to relieve muscle cramps.

Magnesium can be combined with many minerals without any problems, e.g. with zinc, selenium and iodine. However, there are some minerals and medicines that can interact with one another:

• Magnesium, iron, copper and phosphorus: If you are taking high doses of these minerals, you should leave an interval of about 2 hours between doses. This is because these minerals could interfere with each other’s absorption in the body.

• Medication combinations: If you are taking medication, particularly antibiotics, osteoporosis or cardiovascular medication, you should take magnesium 2 to 3 hours apart to avoid interactions. Discuss this with your doctor or pharmacist.

The general recommendation is 400–420 mg per day for men and 310–320 mg per day for women. If you are going through a stressful period in your life or exercise regularly, it may be worth increasing your intake specifically.

If you’re unsure about your magnesium dosage and would like personalised advice, you can consult a specialist with expertise in micronutrients. They can assess your current condition using laboratory tests and tailor the appropriate magnesium dosage specifically to your needs.

Yes, too much magnesium can lead to loose stools or diarrhoea, but this is harmless and can be easily avoided by spreading the dose throughout the day. The tolerance threshold varies from person to person, but the mild laxative effect usually occurs from around 300 mg of magnesium per dose. Any excess magnesium is simply excreted by the body. In cases of constipation or digestive problems, this laxative effect can even be used to your advantage to promote bowel movements.

Magnesium is an essential nutrient that supports many aspects of your life. To achieve the best results, combine magnesium specifically with other micronutrients and follow the correct dosage and recommended intake. If you’re unsure, seek personalised advice from a specialist.

You can find more information on our areas of expertise here:

• Magnesium & sport

• Magnesium during pregnancy & breastfeeding

• Magnesium for mental health