Magnesium – The Versatile Mineral

The element "magnesium" is probably familiar to everyone. Although most people know about the mineral at least at a glance, there is often no precise information about it.

For example, do you know what magnesium is all good for? How can you tell if you have a magnesium deficiency or which foods contain a lot of magnesium?

Sometimes it is not so easy to keep track of all the details. That is why we want to provide support with this article and bring you closer to the different, exciting aspects of the mineral "magnesium". You will also find answers to the most common questions about the topic.

Staying with it until the end is worth it because that's where you'll find out which Verival products really contain a lot of magnesium. Would you have guessed? As a small teaser , we can tell you that, among other things, oats and thus our porridges have a particularly high amount of the mineral.

What are nutrients?

In order for the body to perform all functions, it needs sufficient energy in the form of food. These nutrients are in turn composed of carbohydrates, fats, proteins, vitamins, fiber , minerals, and water.

Furthermore, the nutritional components can be differentiated into non-essential and essential. The difference is that the body can partially synthesize non-essential components itself, while essential components must be supplied with food.

Nutritional components that must be ingested with food include vitamins, minerals, and some fatty and amino acids. ^​1​ Therefore, it is all the more important to pay attention to a healthy and balanced diet and thus to supply the body with essential foods.

How many nutrients do I need? Overview of reference amounts

You may be wondering how much of each nutrient you need to consume and what your energy needs are. This varies depending on gender, age, physical activity, and individual factors such as certain pre-existing conditions. ^​1​

For an adult with a 2,000 kcal basic requirement, the European Union recommends the following composition. ^​2​

Would you like to determine your individual calorie requirements? Then simply try our calorie calculator .

Magnesium has these functions in your body

In addition to iron, zinc, sodium, and potassium, magnesium is one of the minerals. It is especially important for the brain, heart, and skeletal muscles , as it also has anti-inflammatory properties , among other things . Above all, the substance is needed for the processes in the cell, such as energy metabolism or the stability of DNA. ^​3​

In the body, 50-60% of magnesium is found in the bone, about 40% in certain tissues, and 1% in the blood. ^​3​

However, not all of the magnesium supplied is absorbed by the body. With an ingested amount of 400 mg of magnesium/day , only 30-50% is actually absorbed by the intestine. ^3​ Thus, one can say that the body gets what it needs.

But other nutrients can also have an influence on how much magnesium is actually absorbed. For example, experiments have shown that a very large intake of fiber, as well as zinc, and a low intake of proteins can inhibit the absorption of magnesium. ^​3​

The effects of magnesium

As already mentioned, magnesium performs many different functions in the body. Numerous studies have proven a link between magnesium and the cardiovascular system. For example, in a long-term study, the risk of high blood pressure was reduced by taking magnesium . ^​4​

And the athletes among you probably also know magnesium for the treatment or prevention of calf cramps (muscle cramps in general) .

In order for the body to perform the functions just mentioned, a certain amount of the nutrient must also be supplied to cover the daily requirement. How much depends on age, gender and individual factors such as whether you are pregnant or breastfeeding. The older you get, the less magnesium can be absorbed with food. The following table can provide an overview of the adequate magnesium requirement per day in mg. ^​3​

What happens if I take in too much magnesium?

The good news first; in principle, an increased magnesium level in the blood, also referred to as hypermagnesaemia in technical terminology, can practically not occur due to the consumption of foods with a high magnesium content. However, if the recommended, additional daily maximum dose of 250mg is exceeded with magnesium intake through dietary supplements , this can lead to unpleasant consequences such as nausea, vomiting, or diarrhea. ^​5​ In addition, too much magnesium can also be a symptom of some diseases.

A magnesium level that is too low, so-called hypomagnesaemia, can have various causes :

The consequences of a slight deficiency can be fatigue, depressive moods, or subjectively perceived muscle weakness. ^​3​ However, this does not mean that if a symptom is perceived, there is automatically a magnesium deficiency – rather, these can be signs. In case of suspicion, it is therefore advisable to visit a doctor to clarify the next steps.

Self-diagnosis and taking supplements are rather discouraged . Because a study carried out in 2020 by the German Consumer Agency found that 57% of magnesium-containing foods exceeded the recommended maximum daily dose in dietary supplements. ^​7​ And you already know what this entails.

Which foods contain a lot of magnesium?

Magnesium is found in many, predominantly plant-based foods . As a reminder, nuts , whole grains, legumes (such as chickpeas or soybeans) and green vegetables (such as chard, broccoli, nettle) are magnesium-rich foods.

This means that if you often eat cereal products such as wholemeal bread or wholemeal pasta, you are already doing a lot of good in terms of your magnesium supply. Drinking water also supplies more magnesium with an increasing degree of hardness. ^​5​ The more processed foods are (e.g., in ready meals), the lower the magnesium concentration. ^​3​

Of course, dairy products also contain magnesium – but in smaller amounts.

The following foods have a high magnesium content. ^​3.8​

Worth knowing : Cocoa powder (unsweetened and de-oiled) is also extremely rich in magnesium – that is, when we use chocolate, it is best to use bitter chocolate with at least 70 percent cocoa content.

Nuts

As already mentioned, nuts are also extremely magnesium-rich foods. And here the choice is great: simply add peanuts or cashew nuts to your cereal or porridge. Walnuts or hazelnuts simply for nibbling are also extremely good sources of magnesium.

Pumpkin seeds

True frontrunners to meet your daily magnesium needs are pumpkin seeds. Every now and then, nibble a handful of seeds or sprinkle over salad and soup and you simply have a ‘magnesium food’ built into your meal plan. Especially pregnant women, breastfeeding women, adolescents, and athletes have an increased need for magnesium and should not do without this precious snack.

Sunflower seeds

These seeds also have a very high magnesium content. Bread, cereal, or porridge should never be missing in your balanced diet.

Wheat bran

Wheat bran remains in the grain processing after sieving the flour. This high-fiber by-product of flour production is one of the most magnesium-rich foods. It tastes slightly nutty and bitter.

Oats as a source of magnesium

In addition to a high magnesium value, oats offer other advantages. The flakes have a high proportion of the water-soluble fiber beta-gluacan . This lowers blood sugar and cholesterol levels and can prevent cardiovascular disease. They are also a plant-based source of protein and contain numerous other minerals such as iron, zinc, and phosphorus. This makes oats ideal as a healthy cereal for breakfast! Sprinkled with a few blackberries, sesame seeds, or flax seeds, the magnesium bomb is perfect.

Here's how you can easily make a quick oatmeal for a healthy breakfast!

Basic recipe: oatmeal

Here is the simple recipe for the popular oatmeal, which is indispensable for most breakfast tables.

Preparation time 2 min.

Let the porridge steep for 3 min.

Total time 5 min.

Calories: 320 kcal

Ingredients

• 250 ml milk or a plant-based alternative for vegans (oat milk, almond milk, soy milk,...)
• 50 g oatmeal (grams of oatmeal)
• 1 pinch of salt
• 2 tsp agave syrup optional
• 1/2 tsp cinnamon of your choice

Preparation

• Boil the oatmeal with the pinch of salt and the sweetener of your choice in the milk or plant-based drink (preferably with constant stirring). Cooking the cereal flakes only with hot water is also a possible variant.
• Let the porridge steep for 3 minutes.
• Empty the porridge into a bowl and sprinkle with cinnamon.
• Enjoy!

Nutritional values

Calories: 320 kcal

Verival Porridges as an ideal magnesium supplier

At VERIVAL, we conduct regular testing to ensure that our products meet our high quality criteria . We also have the nutritional values checked and can proudly present the results to you.

Our Sport Protein Porridge chocolate banana is the absolute frontrunner and contains a whole 169mg of magnesium per 100g of porridge. Whole-grain oatmeal, sunflower seeds, pumpkin seeds, and dark chocolate chips make up the high proportion. Thus, one serving (45g) already covers 20% of your daily needs! ^​*​

And our other products, such as the strawberry chia porridge or the Bircher porridge are also good sources of magnesium thanks to high-quality ingredients that are as unprocessed as possible.