Overview

• In pregnancy, requirements rise and urinary losses increase, with cramps and restlessness common; the AOK advises diet-first and medical consultation, while the Society for Magnesium Research supports 240–480 mg daily supplementation.
• The BfR recommends capping unsupervised magnesium supplements at 250 mg per day to reduce gastrointestinal side effects, which are reported from roughly 250–300 mg.
• Toxicity from oral intake is rare with normal renal function and usually presents first as diarrhea, whereas tingling is more often linked to deficiency than to overdose.
• Timing generally does not matter, though bedtime dosing may help nocturnal cramps, and taking supplements away from high‑phytate meals can aid absorption during deficiency therapy.
• Food sources can readily meet needs, with high levels in pumpkin seeds, nori, pine nuts, whole grains, legumes, nuts, seeds, and fruits such as dried figs and avocado.