What do studies say about Magnesium Ernährung?

Studies on magnesium nutrition indicate that magnesium is a crucial mineral involved in over 300 enzymatic reactions, including muscle and nerve function, blood glucose control, and bone health. Dietary sources include nuts, seeds, whole grains, legumes, and green leafy vegetables. Many populations do not meet the recommended daily intake (300–400 mg for adults). Observational studies link low magnesium intake to higher risks of hypertension, type 2 diabetes, and cardiovascular disease. However, evidence from large randomized controlled trials (RCTs) is limited and often shows modest benefits of supplementation on blood pressure and insulin sensitivity. The bioavailability of magnesium varies by compound (e.g., citrate, glycinate). Serum magnesium is a poor marker of total body stores. Overall, a balanced diet rich in magnesium-containing foods is recommended; supplementation may be considered for individuals with confirmed deficiency or certain conditions, but high doses can cause gastrointestinal side effects. Evidence level: human-moderate (observational with some RCTs).