Magnesium Deficiency: What You Should Know About Magnesium
Magnesium is a mineral that the body cannot produce itself, so it has to come from your diet. Here is a factual overview: how much magnesium is recommended, where it is found and when it makes sense to see a doctor.
How much magnesium does an adult need?
The German Nutrition Society (DGE) gives an estimated value for adequate intake of 350 mg per day for men and 300 mg per day for women (adults aged 19 and over). According to Germany’s National Nutrition Survey II, women in Germany take in around 284 mg and men around 345 mg per day on average.
Is magnesium deficiency common?
According to the DGE, magnesium deficiency is relatively rare in people with a healthy metabolism and a balanced diet. Whether you actually have a deficiency can only be determined by a doctor, for example with a blood test.
When you should seek medical advice
If you suspect you are getting too little magnesium, or if you have persistent symptoms, please talk to your doctor. This applies especially if you have a pre-existing condition, are pregnant, take medication regularly or before you start taking food supplements.
Magnesium-rich foods
The DGE names these foods, among others, as good sources of magnesium:
- Nuts and seeds, e.g. almonds, sunflower and pumpkin seeds, linseed, sesame
- Wholegrain products
- Pulses such as kidney beans, lentils and peas
- Green leafy vegetables such as chard and spinach
- Cocoa powder and dark chocolate
- Fish and seafood
- Mineral water, depending on hardness and source
And magnesium oil?
Magnesium oil is not really an oil but a concentrated solution of magnesium chloride and water that feels slightly oily on the skin. Our magnesium oil comes from the Zechstein, an ancient sea deposit around 250 million years old deep underground, and contains 105 mg of magnesium per ml.
Important: our magnesium oil is a cosmetic for external use and is intended for body care. It is not a medicine or a food supplement and is not intended to make up for a magnesium deficiency or to prevent, relieve or treat any disease. A balanced diet is what matters for an adequate magnesium supply.
Many customers use magnesium oil as part of their body-care routine, for example for a massage after sport, as a foot bath or in the evening after a shower. We explain how in our guides.
See Zechstein magnesium oil in the shop →
Source: German Nutrition Society (DGE), Selected questions and answers on magnesium (2022, in German).