A factual overview of what magnesium means for electrolyte balance — based on the EFSA-authorized health claim and scientific fundamentals.
Electrolytes are minerals that carry electrical charges in an aqueous solution. In the human body they are found in blood, sweat and cell fluid. The most important electrolytes are sodium, potassium, calcium, magnesium, chloride, phosphate and bicarbonate.
Electrolytes govern the water balance between cells and tissues. They make it possible to transmit electrical impulses in nerve and muscle cells and are involved in acid-base balance.
The ratio of electrolytes to one another has to be kept within narrow limits. Shifts — whether from fluid loss, a one-sided diet or certain illnesses — can impair various bodily functions.
Magnesium is the fourth most abundant mineral in the human body. About 60% is found in the skeleton, 39% in soft tissue and less than 1% in blood serum. It is a cofactor for more than 300 enzymes involved in protein synthesis, muscle and nerve function, and blood sugar balance.
In the context of electrolyte balance, magnesium influences the distribution of potassium and calcium between the cell interior and the extracellular space. It acts through various ion channels and transport proteins in the cell membrane.
“Magnesium contributes to electrolyte balance.”
Commission Regulation (EU) No 432/2012 of May 16, 2012
A balanced diet can provide enough magnesium. The following table shows selected foods and their approximate magnesium content per 100 g.
| Food | Mg per 100 g (approx.) |
|---|---|
| Pumpkin seeds | 535 mg |
| Cashews | 292 mg |
| Almonds | 270 mg |
| Dark chocolate (70%) | 228 mg |
| Rolled oats | 138 mg |
| Spinach (cooked) | 87 mg |
| Black beans (cooked) | 70 mg |
| Avocado | 29 mg |
| Banana | 27 mg |
Source: average values from various nutrition tables. Actual values may vary depending on variety, origin and preparation.
If you are considering adding to your magnesium intake with dietary supplements, keep the following general recommendations in mind:
The recommended daily intake for adults is 300–400 mg. First check whether your diet already provides enough magnesium.
Magnesium products are usually better tolerated when taken with a meal. This may also aid absorption in the gut.
Do not exceed the recommended daily dose stated on the product. If in doubt, consult your doctor or pharmacist.
Keep dietary supplements in a cool, dry place, out of the reach of young children.
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Dietary supplements are not a substitute for a varied, balanced diet and a healthy lifestyle. Do not exceed the recommended daily serving. Keep out of the reach of young children. Consult your doctor or pharmacist before use, especially if you have an existing medical condition, are pregnant or breastfeeding, or take medication. The information on this page does not constitute medical advice. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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