10 tips to boost your magnesium power

• Incorporate magnesium-rich foods into your meal plan

Almonds, sunflower seeds, pumpkin seeds, flaxseeds and sesame are particularly high in magnesium and should be included regularly in your meal plan. They rank among the most magnesium-rich foods and are excellent as a snack or as additions to salads and muesli. 

• Choose whole-grain products

Consciously choose whole-grain products, because magnesium is mainly found in the outer layers of the grain. Whole-grain bread, brown rice and whole-grain pasta are simple ways to increase your magnesium intake.

• Use legumes more often

Include legumes such as kidney beans, lentils and peas in your meals. They are not only rich in magnesium but also provide valuable plant proteins and fibre that support digestion and promote long-lasting satiety.

• Enjoy green leafy vegetables

Complement your meals, for example, with fresh spinach as a side dish or with chard in casseroles and soups. This supports your mineral intake while you also benefit from the vitamins they contain.

• Cocoa and dark chocolate as a small source of magnesium

Treat yourself occasionally to dark chocolate or a cocoa-based drink. These provide a significant amount of magnesium. However, opt for a high cocoa content of at least 70% to absorb as much of the mineral as possible.

• Include fish and seafood

White fish (such as cod) and prawns are natural sources of magnesium. If you consume animal products, these foods can help meet your magnesium needs and also supply important omega-3 fatty acids.

• Determine your individual magnesium needs

Exercise, stress, pregnancy and breastfeeding can increase magnesium requirements, so it is important to determine your personal needs. Adjust your diet or supplementation accordingly to ensure your body is optimally supplied.

• Choose the right magnesium form

If you take magnesium supplements, pay attention to differences in availability: magnesium citrate is absorbed quickly, magnesium oxide works more slowly but for longer, and magnesium bisglycinate is particularly gentle on the stomach and has a calming effect.

• Use magnesium for sleep problems

Because magnesium relaxes the nervous system, taking it in the evening—particularly in the form of magnesium bisglycinate—can improve sleep quality. Try this option to fall asleep more easily and rest more soundly.

• Be aware of interactions and dosage

Avoid taking magnesium at the same time as calcium, iron or zinc, as they can interfere with each other's absorption. Keep an interval of at least two hours between taking different mineral supplements.