If magnesium powder makes you think of mountaineering and climbing walls, and you can't think of anything beyond that, then you've come to the right place. Because magnesium is not only very practical for external use, but also offers at least as much, if not more, internally.
In our big magnesium powder test 2022 we show you various products for internal use and compare them with each other. In addition to the basic information, we also want to show you their advantages and disadvantages and give you the best possible advice. Are you curious? Then read on and discover everything about magnesium and magnesium powder.
- 1 Weekly newsletter with the best personal finance tips
- 2 Summary
- 3 The Best Magnesium Powder: Our Picks
- 4 Buying and evaluation criteria for magnesium powder
- 5 Guide: Questions you should ask yourself before buying magnesium powder
- 5.1 What is magnesium powder and how does it work?
- 5.2 How can you tell if you have a magnesium deficiency?
- 5.3 When and for whom is it useful to take magnesium powder?
- 5.4 How much does magnesium powder cost?
- 5.5 What are the side effects of taking magnesium powder?
- 5.6 What types of magnesium powder are there?
- 5.7 How should magnesium powder be dosed?
- 5.8 What are the alternatives to magnesium powder?
- 5.9 Why does magnesium powder sometimes not dissolve?
- Magnesium is an important component of many processes in your body and therefore essential for your well-being. Magnesium powder is a way to keep your supply of magnesium constant or to replenish it.
- A magnesium deficiency can lead to fatigue and muscle cramps, among other things, and should be avoided if possible. But an excess of magnesium can also have unpleasant consequences, such as diarrhoea and nausea (1, 7)
- By taking magnesium powder and similar preparations, you can support your body in important phases. For example, in the adolescent growth phase, during pregnancy or when doing a lot of sport, your body needs a larger amount of magnesium (11)
The Best Magnesium Powder: Our Picks
Buying and evaluation criteria for magnesium powder
When buying magnesium powder, you should pay attention to various aspects, such as:
By making the right choice for you, you can save money and only give your body what it needs. Therefore, always look for high quality and, if necessary, ask to see the manufacturer's certificates.
If you are reading this article, you have already decided to take magnesium in powder form. However, there are also different ways of administering magnesium powder.
You can find magnesium powder packaged in small, portion-sized sachets. You pour these into your mouth and let them melt on your tongue. Magnesium powder is also available in tablet form, which you can dissolve in water.
Magnesium powder is available in different dosages. The dosages range from about 150 to 450 milligrams per sachet.
Important: Read the package insert and instructions carefully so that you don't accidentally take the wrong dosage. In most cases, this is not directly dangerous, but at least annoying.
Depending on how old you are and whether you have any pre-existing conditions, you will find dosages that are tailored to your needs.
The package size of magnesium powder also varies greatly. Whether it's bulk packs that save you some money or smaller packs with higher dosages, there's something for everyone.
Depending on the dosage you want and the manufacturer, you can choose between different pack sizes and prices.
If you want to take magnesium powder on a regular basis, a large pack may be worthwhile. If you only want to use the food supplement (NEM) once in a while, for example during short-term high athletic exertion, the smaller version is often sufficient.
Besides magnesium, other useful minerals and additives are often included.
These can be either calcium, potassium or vitamins or other ingredients that have an influence on the taste. The latter are often additives such as sugar, flavours and bitter substances.
Before you decide on a preparation, you should pay particular attention to the other ingredients. Maybe substances have been added to which you are allergic or the magnesium content is too low. It is also conceivable that you simply want to avoid added sugar, in which case it is worth taking a closer look at the ingredients.
Guide: Questions you should ask yourself before buying magnesium powder
What is magnesium powder and how does it work?
You need magnesium for many different processes in your body, such as DNA repair, nerve function, cell division, bone formation, regulation of heart function and blood pressure, as well as muscle contraction. A magnesium deficiency is therefore linked to a number of diseases, including depression. (9, 12)
For this reason, intake through food and/or in the form of food supplements is important.
Effect on blemished skin and pimples
It is not (yet) scientifically proven that taking magnesium powder or other preparations helps against acne and blemished skin.
The following statements about magnesium and its effect are true (according to the European Food Safety Authority) (13): Magnesium contributes to ....
- To reduce tiredness and fatigue
- For normal mental function
- For normal muscle function
- For normal energy metabolism
- For normal protein synthesis
- Normal function of the nervous system
- To maintain normal bones and teeth
In addition, magnesium has a function in cell division and is therefore also involved here. One could deduce from this list of functions that a magnesium deficiency may also have an effect on the condition of the skin, which is after all our largest organ.
However, there is no scientifically tested and confirmed connection.
Effect on constipation
Since an excessive intake of magnesium has laxative effects, you could use magnesium powder as a laxative for constipation.
In the case of acute constipation, for example, you can take a single dose of about 1300 milligrams of magnesium powder. However, if you suffer from chronic constipation and magnesium deficiency, a dose of between 350 and 600 milligrams is recommended.
In principle, too high a dose of magnesium is not dangerous unless you have a kidney condition or other serious illnesses. Nevertheless, we advise you to consult your doctor before taking large amounts of magnesium powder. (5)
You can recognise a magnesium overdose by signs such as diarrhoea, nausea, vomiting and tiredness.
How can you tell if you have a magnesium deficiency?
In order to determine a magnesium deficiency, doctors can draw on their years of experience and make a diagnosis, for example, taking into account your symptoms. (7, 10)
Possible symptoms of magnesium deficiency include:
- Difficulty concentrating
- Depressed mood / anxiety
- Restlessness / sensitivity to stress
- Muscle cramps
- Impaired sleep quality
If you are suffering from one or more of the above symptoms, please see a doctor in your area to get checked out.
When and for whom is it useful to take magnesium powder?
If you suffer from recurrent muscle cramps or even numbness in your limbs, this may be a sign of a magnesium deficit. These symptoms can occur at night during sleep or during the day. In this case, magnesium supplementation is recommended. (2, 5, 6, 7)
Another reason for a high magnesium requirement is a lot of exercise. So if you use your muscles a lot and play sports, your body needs a good supply of magnesium to replenish its reserves. (9, 10)
Is magnesium powder also suitable for children?
For children and adolescents, an additional supply of magnesium may be necessary, especially during the growth phase.
Since magnesium is involved in the formation of bones, it supports the growth phase and can provide some relief from bone pain.
Magnesium powder is also suitable for children, but you should consult a doctor to make sure you get the right dosage.
Is magnesium powder suitable for pets?
Our furry friends and companions, especially dogs, also need magnesium for their bodies. They can also absorb magnesium through food and depend on you for this.
If you want to do something good for your four-legged friend, however, you should not use your own magnesium preparation.
Tip: There are specially produced magnesium products that cater to the special requirements of animals.
How much does magnesium powder cost?
|Regular magnesium powder||around 4 to 25 euros|
|High-quality magnesium powder||around 25 to 70 euros|
As we mentioned in the sections above, the price depends on the size, but especially on the quality and additives.
What are the side effects of taking magnesium powder?
The side effects include:
These symptoms can either occur separately or at the same time. In the event of one or more symptoms occurring, you should stop taking magnesium powders and supplements immediately.
Once your body has recovered, you can consider how to adjust the dose so that your body does not overdose.
What types of magnesium powder are there?
You can find out how these two products differ from each other in the following sections:
Magnesium oxide belongs to the inorganic forms of magnesium and is known for being absorbed rather slowly by the body. On the other hand, magnesium oxide has a decisive advantage because it stays longer in the body and is therefore suitable for a long-term storage of magnesium.
If you are interested in a long-term solution to your magnesium deficiency or increased need for magnesium, we recommend magnesium oxide. However, don't be afraid to ask your GP which supplement they would recommend.
Magnesium citrate, on the other hand, is known for its good water solubility. This magnesium powder is quickly absorbed by the body and is therefore very useful for acute deficiencies. However, the good solubility and rapid absorption also have disadvantages, because the effect is only of limited duration.
If you are interested in a quick and short-term / temporary solution, we recommend magnesium citrate.
How should magnesium powder be dosed?
It is generally agreed that young people, athletes, pregnant women and breastfeeding mothers have a higher magnesium requirement.
The recommended intake of magnesium is as follows:
- Children: m: 230, w: 250 milligrams (10 to under 13 years); 310 milligrams (13 to under 15 years)
- Adolescents / adults: m: 400, w: 350 milligrams (15 to under 19 years)
- Adults: m: 400, w: 310 milligrams (19 to under 25 years); 350, w: 300 milligrams (25 to under 51 years)
- Pregnant women: 310 milligrams
- Lactating women: 390 milligrams
The list is intended to give you a better overview, but is only an extract with estimated values.
What are the alternatives to magnesium powder?
Foods with a high magnesium content include:
- Wheat bran (approx. 550 mg / 100 g)
- Pumpkin seeds (approx. 535 mg / 100 g)
- Sunflower seeds (approx. 420 mg / 100 g)
After the above-mentioned options, dark chocolate and nuts are also possible alternatives for you. The challenge with this method may be the high intake you need to achieve to meet your magnesium requirements.
Why does magnesium powder sometimes not dissolve?
It may well be that you get a powder that dissolves very quickly in water and other liquids. However, it is just as likely that you will have to stir it a little longer.
In general, however, poorer solubility does not mean poorer quality.
Image source: 9ong/ 123rf.com
Effect of Magnesium Oxide Supplementation on Nocturnal Leg Cramps - A Randomized Clinical Trial
Noga Roguin Maor; Mordechai Alperin; Elena Shturman; et al. - May 2017
Intake of Minerals from Food Supplements in a German Population—A Nationwide Survey
Janina Willers, Michaela Heinemann, Norman Bitterlich, Andreas Hahn - February 2015
Association Between Alcohol Consumption and Nocturnal Leg Cramps in Patients Over 60 Years Old: A Case-Control Study
Chloé Delacour, Juliette Chambe, François Lefebvre, Claire Bodot, Elodie Bigerel, Laetitia Epifani, Céline Granda, Dagmar M. Haller and Hubert Maisonneuve - July 2018
The Effects of Magnesium Supplementation on Blood Pressure and Obesity Measure Among Type 2 Diabetes Patient: a Systematic Review and Meta-analysis of Randomized Controlled Trials
Omid Asbaghi, Reza Hosseini, Behnoosh Boozari, Ehsan Ghaedi, Sara Kashkooli & Sajjad Moradi - May 2020
Intestinal absorption of magnesium from food and supplements
K.D. Fine, C.A. Santa Ana, J.L. Porter, J.S. Fordtran - August 1991
Magnesium Bioavailability From Magnesium Citrate and Magnesium Oxide
J.S. Lindberg, M.M. Zobitz, J.R. Poindexter, C.Y. Pak - February 1990
The Importance of Magnesium in Clinical Healthcare
Gerry K. Schwalfenberg, Stephen J. Genuis - September 2017
The relation of magnesium and calcium intakes and a genetic polymorphism in the magnesium transporter to colorectal neoplasia risk
Qi Dai, Martha J. Shrubsole, Reid M. Ness, David Schlundt, Qiuyin Cai, Walter E Smalley, Ming Li, Yu Shyr, and Wei Zheng - September 2007
A Pilot Study on the Effects of Magnesium Supplementation with High and Low Habitual Dietary Magnesium Intake on Resting and Recovery from Aerobic and Resistance Exercise and Systolic Blood Pressure
Effect of oral magnesium supplementation on physical performance in healthy elderly women involved in a weekly exercise program: a randomized controlled trial
Nicola Veronese, Linda Berton, Sara Carraro, Francesco Bolzetta, Marina De Rui, Egle Perissinotto, Elena Debora Toffanello, Giulia Bano, Simona Pizzato, Fabrizia Miotto - September 2014
Prospective Study of Nutritional Factors, Blood Pressure, and Hypertension Among US Women
Alberto Ascherio, Charles Hennekens, Walter C. Willett, Frank Sacks, Bernard Rosner, JoAnn Manson, Jacqueline Witteman, and Meir J. Stampfer - May 1996
Anna Serefko, Aleksandra Szopa, Piotr WlaŸ, Gabriel Nowak, Maria Radziwoñ-Zaleska, Micha Skalski, Ewa Poleszak - 2013
Übersicht über die empfohlenen Menge an Magnesium Zufuhr