After exercise or for leg cramps, many people like to take magnesium tablets or capsules. However, a current Öko-Test study shows that this can be unnecessary – and in some cases even harmful.
According to the Federal Office for Risk Assessment (BfR), magnesium is one of the best-selling dietary supplements in Germany. Time for Öko-Test to take a closer look at 28 magnesium preparations. The testers examined the products with regard to their dosage, the actual magnesium content as well as additives such as sweeteners and important warnings.
Are magnesium supplements even necessary?
Magnesium is one of the most important minerals for the body that we must consume through food. The substance is important, among other things, for muscles, bones and enzymes that stimulate metabolism.
In the current test, Öko-Test emphasizes above all: For healthy adults, magnesium is generally unnecessary as a dietary supplement because the requirement can usually be easily met through diet. With a balanced diet, metabolically healthy people are relatively rarely deficient in magnesium.
“For a truly healthy consumer who eats a balanced diet, magnesium supplements generally do not provide any additional health benefits,” explains Dr. Mario Wurglics from the Institute for Pharmaceutical Chemistry at the Goethe University Frankfurt told Öko-Test.
Magnesium preparations at Öko-Test: Every second one is overdosed
The main criticism of the consumer protection magazine is: Every second preparation is overdosed. Because around half of the products tested exceed the recommended maximum daily amount of 250 milligrams of magnesium per day that the BfR recommends.
And: With a normal diet, you also consume the amount of supplement. This can be problematic because, according to the BfR, an intake of just 300 mg of magnesium per day from dietary supplements can trigger diarrhea in some adults. According to the German Nutrition Society (DGE), if the limit is exceeded higher, nausea, vomiting and, in extreme cases, cardiovascular symptoms (affecting the heart and blood vessels) can also occur.
Öko-Test rates products in which the high daily dose cannot be divided sensibly – for example if 400 mg is packed directly into a tablet or capsule – as particularly consumer-unfriendly. This is the case, for example, with the “Doppelherz Pure Magnesium 400” capsules from Queisser. Since this product also lacks warnings, it ends up at the bottom of the test table. The same applies to the “Tetesept Magnesium 400 high-dose” tablets from Merz Consumer Care.
Öko-Test children’s magnesium preparations: Buy test results as an ePaper
Öko-Test criticizes sweeteners in magnesium preparations
Points were also deducted for sweeteners in the effervescent tablets, capsules and direct granules. According to Öko-Test, there is evidence that these can have an unfavorable effect on the microorganisms in the intestines and blood sugar levels.
The “Mivolis Magnesium Lemon Flavor” effervescent tablets from dm therefore appear negative in the test, and on top of that they are overdosed.
Which magnesium supplements perform better?
Öko-Test considers magnesium supplements to be generally unnecessary for healthy people – but some products do not stand out negatively in the test. If magnesium supplementation is recommended by a doctor for you, these products are better alternatives. There are a total of six preparations, including:
-
GSE Magnesium Bio, tablets (from GSE Sales)
-
Abbey Magnesium 240 mg, capsules (from Perrigo)
You can read all the details and test results in the Öko-Test issue 06/26 and online at ökotest.de.
Conclusion: Who should supplement magnesium?
We agree with the Öko-Test assessment, according to which magnesium supplements can often be unnecessary or even harmful for healthy people. Magnesium supplementation can be problematic, especially if you have certain pre-existing conditions – for example limited kidney function. Since many of the preparations in the test are overdosed, you should read the following Techzle\.com article before taking them, take warnings on the packaging seriously and seek medical advice:
Instead of taking nutritional supplements, you can get more magnesium through your diet. As a rule, overdoses cannot occur with natural foods. The important mineral is found in numerous foods and mineral water. Also read:
** marked with ** or orange underlined Links to sources of supply are partly partner links: If you buy here, you are actively supporting Techzle\.com, because we then receive a small part of the sales proceeds. More info.