Magnesium Intake: What Authorities Recommend and Which Foods and Waters Deliver
Magnesium‑rich mineral waters give consumers a simple option to raise intake without supplements.
Overview
- Official intake guidance differs slightly: the DGE advises 300 mg daily for adult women and 350 mg for men, while NIH figures are 310–320 mg for women and 400–420 mg for men, with 350–360 mg suggested in pregnancy.
- High‑magnesium foods listed by the Swiss nutrient database include pumpkin seeds (520 mg/100 g), nori seaweed (490 mg), quinoa (280 mg), and various nuts, seeds, legumes and whole grains.
- EFSA reports no reliable single test for whole‑body magnesium status because blood levels can mislead, and reported symptoms of deficiency include muscle cramps, tremors, fatigue and sleep problems.
- For supplementation, the BfR deems up to 250 mg of magnesium from supplements safe without prior blood testing, noting higher doses increase the risk of diarrhea.
- Recent coverage highlights mineral waters labeled with over 50 mg/L magnesium—such as Alb‑Perle, Rosbacher, Gerolsteiner and Apollinaris—with research indicating water can supply magnesium as effectively as foods or supplements.