Magnesium is one of those minerals that quietly makes a big difference to our bodies. It helps boost energy metabolism, aids nerve signaling, and ensures that muscles contract properly.
No matter what stage of life you are in, magnesium supports blood pressure, sleep quality, and bone health, among other things - and magnesium deficiency can therefore also have a negative effect on these areas.
When your body gets the right balance of minerals and vitamins, you create the best conditions for your well-being. Although your daily diet often only provides a small amount of what you need, it is both possible and straightforward to increase your intake of magnesium, among other things, through conscious food choices and a few good habits. Here are a few helpful and easy tips for combating magnesium deficiency.
What is magnesium and what does it do for the body?
The benefits of magnesium include helping to activate hundreds of enzyme processes and acting as an indispensable aid to the enzymes that, among other things, keep the energy metabolism going. When magnesium binds to ATP—the body's most important source of energy—it releases the energy that cells need. If you have a magnesium deficiency, your energy levels can become uneven, and fatigue can creep in when you least expect it.
Magnesium supports both the nervous system and muscle function with impressive precision. In the nervous system, the mineral helps regulate the flow of calcium through the cells' channels, which creates calmer signaling and allows the muscles to relax nicely after a contraction.
The bones act as a store for a large part of the body's magnesium, and together with calcium, vitamin D, other important vitamins, and vitamin K, it contributes to building strong bones that can accompany you through all stages of life.
In addition, magnesium helps regulate blood sugar by affecting insulin receptors and glucose transport, supports stomach acid production, DNA and protein synthesis, and heart rhythm.
A stable supply of magnesium creates the best conditions for enzyme activity and energy metabolism – a loving investment that gives you more energy in everyday life.
How much do we need?
Magnesium requirements vary depending on age, gender, and life situation, but for most adults, a daily intake of around 300 to 420 mg is a good rule of thumb, obtained through both food and drink.
- Adult women: approximately 300 to 320 mg per day
- Adult men: approximately 350 to 420 mg per day
- Pregnant women: typically a slightly higher requirement of around 350 to 360 mg
- Breastfeeding women: equivalent to the level for non-pregnant adults
- Growing teenagers: at the upper end of the spectrum
The EU has set the upper limit for magnesium from dietary supplements at approximately 250 mg per day for adults – this is primarily to avoid stomach problems.
Intense training periods, high sweat production, frequent alcohol consumption, and prolonged stress can slightly increase the need for magnesium, but remember that we all have unique needs.
Signs of deficiency and who is at risk
A slight magnesium deficiency is actually quite common, and the first signs may appear as vague symptoms, as if you have just had a busy day:
- Fatigue, low energy, and reduced recovery
- Muscle twitches and cramps – e.g., in the calves or feet
- Restlessness and poor sleep quality
- Headaches or migraines that occur more often than usual
- Constipation or a test of patience in bowel function
- Heart palpitations or an irregular pulse in those who are extra sensitive
Some groups are at particular risk of low magnesium:
- Older people who eat less or have reduced absorption
- Those with gastrointestinal diseases that affect absorption
- People with type 2 diabetes and insulin resistance
- Users of antacids or proton pump inhibitors
- Those with high alcohol intake
- Users of diuretics and other drugs that affect electrolyte balance
It is important to remember that a standard blood test for serum magnesium can often show normal values, even when the cells are lacking the mineral. Therefore, it is important to look at the whole picture, including dietary habits and any symptoms.
Foods high in magnesium
Magnesium is found in all shades of nature – from green leaves to dark and rich colors. Leafy greens, which contain chlorophyll, are a natural source of magnesium, while whole grains, legumes, nuts, and seeds are great choices for boosting your daily health.
Surprisingly, dark chocolate also provides a nice dose of minerals, and certain mineral waters can give you an extra loving boost.
Here is a handy table that makes it easy to make healthy choices and enjoy the many benefits of magnesium in your diet:
|
Food (typical serving) |
Magnesium (mg) |
Tips for everyday life |
|---|---|---|
|
Pumpkin seeds, 30 g |
150 to 170 |
Sprinkle over salads or oatmeal for a tasty twist |
|
Almonds, 30 g |
70 to 80 |
Eat as a snack or make your own nut butter |
|
Cashews, 30 g |
70 to 80 |
Add them to stir-fries or as a topping on your dishes |
|
Sesame or tahini, 1 tbsp |
30 to 45 |
Use in dressings or spread on a slice of rye bread |
|
Oatmeal, 40 g |
50 to 60 |
Make a nutritious nighttime porridge with seeds and berries to warm you up before bedtime |
|
Whole grain rye bread, 2 slices |
40 to 60 |
Choose sourdough for optimal mineral absorption |
|
Quinoa, cooked 185 g |
110 to 120 |
Ideal as a base in salads with a loving twist |
|
Chickpeas, cooked 150 g |
80 to 100 |
Use them in hummus or stews that warm the soul |
|
Black beans, cooked 150 g |
90 to 110 |
Give your tacos, salads, or burgers a healthy boost |
|
Spinach, cooked 100 g |
70 to 90 |
Add to your omelets or pasta dishes for extra power |
|
Kale, raw 70 g |
45 to 55 |
Tasty with a good oil and a dash of lemon |
|
Cocoa 100 percent, 1 tbsp |
25 to 30 |
Mix into a smoothie or sprinkle over yogurt for a delicious dessert |
|
Dark chocolate 85 percent, 30 g |
60 to 70 |
Enjoy as a small dessert with an intense, loving flavor |
|
Salmon, 150 g |
40 to 50 |
A wonderful combination of vitamin D and healthy energy |
|
Avocado, 1 piece |
40 to 50 |
Perfect on rye bread or in a fresh salad, filled with love |
|
Mineral water with high magnesium content, 500 ml |
15 to 50 |
Remember to check the label to see how much you are getting |
Remember that the values may vary depending on the variety, origin, and how the food is prepared.
A few specific tips:
- Replace half of the white flour with whole grain varieties in your favorite recipes.
- Replace one meat dish per week with a delicious bean or chickpea dish.
- Sprinkle 1 to 2 tablespoons of pumpkin seeds or sesame seeds over your meals to give them that extra kick.
- Choose sourdough rye bread to increase the absorption of beneficial minerals.
- Keep almonds or a small piece of dark chocolate handy as a healthy snack during the day.
Eating habits that drain or boost absorption
Phytates, found in whole grains and legumes, can bind to magnesium and reduce how much is absorbed. But don't despair—this doesn't mean you have to say goodbye to these healthy foods. By soaking, sprouting, or baking with sourdough, you can break down the phytates and make the minerals more available to your body.
In addition, high doses of calcium, zinc, or iron in supplement form can compete for absorption. Therefore, it may be a good idea to spread your mineral supplements throughout the day if you are taking several varieties. Protein and organic acids from, for example, lemon juice or vinegar in your dressings can also help your body absorb magnesium even better.
On the less beneficial side:
A high intake of sugar and alcohol can increase the excretion of magnesium, and prolonged use of acid-reducing medication can inhibit absorption over time. It is therefore important to take care to give your body the best conditions for thriving.
Sleep, stress, and muscles
Magnesium is often associated with calmness and inner balance—and for good reason. The mineral dampens NMDA receptors and promotes GABA activity, which together results in a more harmonious nervous system. Studies show that sleep quality can improve slightly, especially in older people with low magnesium intake, making everyday life a little easier.
Cramps in the calves are a familiar problem for many people. For example, many pregnant women experience significant improvement when they add magnesium to their daily routine.
In sports contexts, magnesium helps promote muscle and nerve function, and the positive effects are especially noticeable in those who start with a low baseline. Although the effect for otherwise healthy individuals may be subtle, it can be a welcome aid during periods of intense training and high sweat production.
To meet all the different needs, we have developed two products with magnesium: our Magnesium Serum Relax, which has a high content and is perfect for use after training or during extra demanding periods, and our magnesium serum Rest Roll-On, which has a lower dose and is designed for evening use, so you can relax and recharge. This way, you can easily adjust your magnesium intake to both the small moments of everyday life and the bigger events.
Our magnesium serum can be used by everyone – even if you are already taking other magnesium supplements. It is an extra loving embrace for every part of your day.
Blood pressure, blood sugar, and the heart
Research shows that a magnesium supplement of around 300 to 500 mg daily over a few weeks can lower blood pressure by approximately 2 to 4 mmHg in small but noticeable steps.
Dietary patterns such as DASH, which are naturally rich in both minerals and vitamins, complement magnesium-rich foods and enhance the health-promoting effect. It's like giving your heart an extra loving hand in a busy everyday life.
When it comes to blood sugar regulation, many people experience improvements in insulin response, especially if they start from a low baseline. At the same time, magnesium helps stabilize the heart rhythm by harmonizing the electrical activity in the heart muscle—a calming effect for both body and soul.
Digestion and migraines
Certain forms of magnesium work by attracting water to the intestines, which can relieve constipation and provide a little more space for a calm feeling. Magnesium citrate and magnesium oxide are often used for short periods of time for this very effect.
Migraine prevention is an exciting area, where studies show that regular magnesium supplementation over several weeks can significantly reduce the number of migraine attacks and make everyday life a little easier to bear.
Different forms of magnesium as supplements
There are many different magnesium salts, and they behave slightly differently in the body. The choice should reflect your personal goals and tolerance. Whether you choose your supplements as pills, powder, or want to enjoy the benefits of transdermal absorption through the skin, it all helps to give you the support you need.
With loving care and attention to detail, our goal is to help you find the right balance throughout your life – from the little ones just starting out to those with many years of life experience. Because we know that small, loving steps towards a better everyday life, with the right ingredients, can make a big difference.