According to the German Nutrition Society (DGE), adult women need around 300 mg of magnesium daily, and men around 350 mg, ideally spread throughout the day and obtained via diet. If your diet is insufficient, a dietary supplement can fill the gap, with the EFSA safety framework considering an additional 250 mg per day from supplements to be safe. Whether you're dealing with calf cramps, inner restlessness, or fatigue, whether you prefer to take it in the morning or evening, and whether gummies or a tablet combination are the better choice, we explain it all step-by-step in this guide.

How much magnesium do you need daily?

The DGE reference values vary by age and gender. They apply to the total intake from food and supplements combined, not as an isolated supplement dose. According to the approved EFSA health claim, magnesium contributes to normal muscle function, normal nervous system function, and the reduction of fatigue and exhaustion, provided a product supplies a nutritionally relevant amount. As a rough guide for adults:

Sources: DGE Reference values for nutrient intake, Magnesium and the Fact Sheet from the NIH Office of Dietary Supplements. Dietary supplements are not a substitute for a balanced and varied diet or a healthy lifestyle. If you have kidney disease or are taking medication, talk to your doctor first.

How do you recognize a magnesium deficiency?

A mild magnesium deficiency rarely shows itself through a single, clear symptom, but rather through a combination of several of the following signs:

• Calf cramps, especially at night or after exercise
• Eyelid twitching or involuntary muscle twitching (fasciculations)
• Inner restlessness, irritability, or difficulty concentrating
• Persistent fatigue and exhaustion without a clear trigger
• Sleep disturbances or a feeling of tense muscles when falling asleep

These symptoms are non-specific and can have many other causes, from iron deficiency to stress. A reliable assessment can only be provided by a blood test from your GP; magnesium levels cannot be reliably determined by a single symptom. Risk groups for increased requirements include athletes who sweat heavily, people under chronic stress, those with high alcohol consumption, type 2 diabetes, or those regularly taking proton pump inhibitors or diuretics.

Magnesium in the morning or evening: What is the benefit of each timing?

For overall absorption, the time of day plays a minor role; daily consistency is more important. Nevertheless, a rough rule of thumb has established itself in practice, which is oriented towards your goal rather than a fixed time.

If your focus is primarily on muscle relaxation, better sleep, or nocturnal calf cramps and their potential causes, taking it 30 to 60 minutes before bedtime is the common recommendation. If you take magnesium more for energy metabolism or as a recovery aid after intense training, taking it in the morning or directly after exercise works just as well. With higher daily doses, it is worthwhile to split the amount into two servings, as experience shows this improves tolerability and reduces the risk of loose stools.

Gummies, capsules, or tablets: Which form suits you?

The compound is more decisive for tolerability and absorption than the delivery form itself. Magnesium oxide is inexpensive, but only a small portion is absorbed by the body, and it more frequently causes a laxative effect at higher doses. Magnesium bisglycinate and magnesium citrate are considered better tolerated and highly bioavailable, which is why they usually form the basis of high-quality combination supplements. Therefore, when choosing between gummies and a tablet complex, it is less about the effect itself and more about how easily you can stick to your routine:

Side effects: Who should be cautious?

For healthy adults, magnesium supplements are considered well-tolerated, as long as the EFSA upper limit of 250 mg of supplemental intake per day is not significantly exceeded. The most common side effect of excessively high single doses is loose or watery stools, especially with poorly bioavailable forms such as magnesium oxide. Special caution is advised for those with impaired kidney function, as the kidneys cannot reliably excrete excess magnesium in this case, as well as for those taking certain antibiotics (quinolones, tetracyclines) and bisphosphonates concurrently, as magnesium can reduce their absorption in the gut; in these cases, a few hours gap between intake is usually sufficient. In these cases, talk to your doctor or pharmacist beforehand.

Frequently asked questions

How much magnesium should I take daily?

The DGE (German Nutrition Society) recommends that adults get about 300 mg (women) to 350 mg (men) daily from food and supplements combined. According to the EFSA, an additional supplemental intake of up to 250 mg per day is considered safe.

How do I recognize a magnesium deficiency?

Typical signs include calf cramps, eyelid twitching, inner restlessness, and persistent fatigue. These symptoms are non-specific; a reliable diagnosis can only be provided by a blood test from your doctor.

Is it better to take magnesium in the morning or evening?

The time of day makes little difference to overall absorption. For sleep and muscle relaxation, many users take magnesium in the evening, 30 to 60 minutes before bed; taking it in the morning is just as suitable for energy metabolism.

Why does magnesium give me diarrhea?

Poorly bioavailable forms like magnesium oxide are only partially absorbed, and the rest acts as an osmotic laxative. Magnesium citrate and magnesium bisglycinate are considered more tolerable; dividing the daily dose into two portions also helps.

Can I combine magnesium with ashwagandha or creatine?

Yes. Magnesium is frequently used in combination with ashwagandha for the evening routine or with creatine for training and muscle function. There are no known relevant interactions between these dietary supplements in typical doses.