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Magnesium at a glance

  • Definition

    Magnesium is a mineral and its chemical designation is Mg2+. Your body cannot produce this mineral, so you need to consume it daily via a wholesome and balanced diet

  • Function

    Supports muscle function. Works in conjunction with calcium and makes a valuable contribution to healthy bones, teeth and nerves. Contributes to energy metabolism. Can help to reduce fatigue and tirednes

  • Daily requirement

    Adults: 375 mg. Adolescents between 15 and 18 years: 350 – 400 mg.

  • Good to know

    A mineral water is considered a source of magnesium only if it has a magnesium content of at least 50 mg per litre.

The significance of magnesium

Magnesium is one of the essential nutrients that you need daily – your body cannot produce it, so you must obtain magnesium from a healthful diet.

Magnesium is involved in many bodily functions, but most importantly it’s required for efficient muscle and nerve function. For the most part, magnesium can be found in your skeleton as it works in conjunction with calcium to build strong bones. It’s also present in your muscles and between your cells. It activates more than 300 enzymes; in particular those needed for energy metabolism and nervous system function and plays an important role for healthy muscles. It can also help to reduce fatigue and tiredness. In addition, it contributes to a normal synthesis of protein. All of that makes it an important mineral, especially for highly active people and athletes.

Your daily requirement

For adolescents between 15 and 18 years of age, a daily magnesium intake of between 350 and 400 mg is recommended. The daily requirement of adults is 375 mg. Men generally have a slightly higher requirement than women, because they have more muscle and bone mass. How high the magnesium requirement is for an individual depends on their individual lifestyle: physically active people, pregnant and breast-feeding women require more. If you’re feeling tried are often stressed, it is suggested that you consume an increased amount of magnesium. You are advised to consult with a medical professional or doctor before making any major dietary and lifestyle changes.

Sources of magnesium

Whole-grain cereal products, vegetables, nuts, milk, poultry, fish and potatoes are all noteworthy sources of magnesium. However, due to processing and some cooking methods, many foods can lose some of their original magnesium content. A natural alternative magnesium source is mineral water like Gerolsteiner. Studies have shown that as the magnesium is a dissolved format in mineral water, this increases its bioavailability. That means that the body can more easily take in and better utilise minerals from mineral water than minerals from solid food.

A mineral water is considered as source of magnesium only if it has a magnesium content of at least 50 mg per litre. The exact amount must be stated on the bottle label. Gerolsteiner Sparkling Mineral Water contains more magnesium than most mineral waters with 108 mg per litre. Our easy-to-use Mineral Calculator provides more information and can be used to compare nearly 500 waters available worldwide.



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