Mineral water has become increasingly popular in recent decades. On average, every German citizen drinks almost 150 liters of mineral water every year. In addition, each person consumes an average of over 40 liters of soft drinks containing mineral spring water(source: www.statista.com.). The approximately 500 different types of mineral water in Germany are characterized by their diversity in taste and mineral composition. Magnesium is a particularly exciting mineral.
Magnesium is needed daily
A distinction is made between trace and bulk minerals. Magnesium is one of the bulk elements. The German Nutrition Society (DGE) recommends the following daily intake for male adolescents and men:
15 to 24 years: 400 mg magnesium per day
25 to 64 years: 350 mg magnesium per day
From 65 years: 350 mg magnesium per day
For female adolescents and women, the DGE’s daily intake recommendations for magnesium are as follows:
15 to 18 years: 350 mg magnesium per day
19 to 24 years: 310 mg magnesium per day
25 to 64 years: 300 mg magnesium per day
From 65 years: 300 mg magnesium per day
For pregnant and breastfeeding women, the German Nutrition Society has extra recommendations for magnesium intake:
Pregnant women up to 18 years: 350 mg magnesium per day
Pregnant women aged 19 and over: 310 mg magnesium per day
Breastfeeding women: 390 mg magnesium per day
What does the body need magnesium for?
Magnesium is involved in a large number of metabolic processes and in the body’s immune defense. The protein and energy metabolism in particular is dependent on this mineral. This means that all cells are affected. All muscle actions can only be carried out with the help of magnesium. Magnesium itself is also a component of muscles and bones. This is why the bulk element Bezeichnung für einen Reinstoff, der mithilfe chemischer Methoden nicht mehr in andere Stoffe zerlegt werden kann. Aufgrun... is so important for athletes. Cramps in the calves and feet can specifically indicate a magnesium deficiency. It is therefore important for your health to regularly supply your body with magnesium.
The best sources of magnesium
Plant-based foods in particular, such as wholegrain cereals, pulses, cocoa, nuts, seeds, vegetables and fruit are healthy sources of magnesium for the body. Wheat bran achieves a peak value of 480 mg per 100 g of magnesium. Sunflower seeds provide 420 mg per 100 g of the mineral. Chia seeds provide 335 mg of magnesium per 100 g. However, the maximum recommended intake of chia seeds as a so-called novel food is 15 g per day in Europe. In addition to vegans and vegetarians, those with a sweet tooth will also be delighted: dark chocolate with a 70% cocoa content provides 230 mg of magnesium per 100 g. However, you should think carefully about whether you really want to cover your daily magnesium requirement exclusively with dark chocolate.
Drink mineral water for the magnesium balance
In addition to food, mineral water – especially with a magnesium content of over 100 mg per liter – can also make a good contribution to the magnesium supply. The mineral is washed out of the rock layers. This is how it gets into the mineral water springs naturally. No minerals may be added to natural mineral water. The magnesium content therefore varies from source to source. In water, the mineral is present in dissolved form as a magnesium cation. Dissolved in water, the mineral can be absorbed by the body easily, quickly and immediately after drinking.
A magnesium tip for anyone who likes to drink tap water: If you don’t want to lug around water bottles or crates of water, you can also buy a special water filter for magnesium mineralization of tap water. In Germany, there are a few manufacturers who offer individual filter inserts for minerals or a complete filter jug.
