Magnesiumreichen

Magnesiumreichen is a German term used to describe foods or dietary patterns that are rich in magnesium. In nutrition, the descriptor indicates a high magnesium density or substantial contribution to daily intake from the foods in question. The expression is common in product labeling, dietary recommendations, and discussions of magnesium nutrition.

Magnesium is an essential mineral and a cofactor for more than 300 enzymatic reactions. It supports energy production, protein synthesis, muscle and nerve function, bone health, and the regulation of blood glucose and blood pressure. The recommended daily intake for adults is roughly 350–400 mg for men and 300–320 mg for women, with higher needs during pregnancy or intense physical activity.

A magnesiumreiche Ernährung emphasizes foods such as leafy greens (for example spinach), nuts and seeds (almonds, pumpkin seeds), legumes (beans, lentils), whole grains, certain fish (mackerel, salmon), dairy products like yogurt, and moderate amounts of dark chocolate. These foods help increase the amount of bioavailable magnesium in the diet, although absorption varies with the chemical form of magnesium and with dietary factors such as fiber and phytates.

Deficiency can cause symptoms like muscle cramps, fatigue, weakness, and appetite loss; more severe deficiency may lead to arrhythmias or seizures. At-risk groups include the elderly, individuals with gastrointestinal disorders, heavy alcohol use, and those taking certain medications (diuretics, proton pump inhibitors). Excess magnesium from food is uncommon in healthy people, but high-dose supplements or magnesium-containing medicines can cause diarrhea and, in those with kidney impairment, hypermagnesemia.