At a glance
Magnesium is an essential mineral and acts as a cofactor in several hundred enzymatic reactions.
In Vykea: magnesium citrate (260 mg magnesium per sachet)
The amount stated refers to the elemental magnesium contained, not to the weight of the whole compound.

Magnesium is an essential mineral and is one of the macrominerals. An adult's body contains around 20 to 30 g of magnesium, most of which is found in the bones and muscles. Only a small proportion circulates in the blood. As a cofactor, magnesium is involved in several hundred enzymatic reactions and is necessary for energy metabolism, muscle and nerve function and bone formation, among other things. In Omnia All-In-One we use magnesium citrate, a readily soluble organic magnesium compound, at 260 mg magnesium per sachet. This entry explains the forms, food sources, functions, requirements, laboratory testing, possible signs of deficiency and interactions of magnesium.

In food supplements, magnesium is never present as a pure metal but always bound to a partner. A distinction is made between inorganic and organic compounds. Inorganic salts include magnesium oxide, magnesium carbonate and magnesium sulphate. Organic compounds are salts of organic acids such as magnesium citrate (bound to citric acid), magnesium malate or magnesium gluconate, as well as forms bound to amino acids (chelates) such as magnesium bisglycinate.

The compounds differ in two respects that are often confused. The first is the content of elemental magnesium: magnesium oxide contains a high proportion of magnesium, while organic forms such as citrate contain a lower proportion. The second is bioavailability, i.e. how well the mineral contained is actually absorbed. Here, readily soluble organic compounds generally perform better than poorly soluble inorganic salts. Solubility depends on pH; in less acidic conditions, organic forms such as citrate and gluconate remain more soluble.

Magnesium citrate is a readily water-soluble organic form with good bioavailability. For this reason, Omnia uses magnesium citrate. As required by law, the amounts stated on the packaging refer to the elemental magnesium contained and not to the weight of the whole compound.

Magnesium is widely found in plant and animal foods. Particularly rich sources are wholegrain cereals and wholegrain products, rolled oats, nuts and seeds, pulses and green vegetables, as magnesium is a component of the green leaf pigment (chlorophyll). Berries and bananas, cocoa and dark chocolate also contribute. Among animal foods, meat, fish and dairy products provide magnesium. In a normal mixed diet, most of the intake comes from plant foods, above all cereals and vegetables.

Another often underestimated source is drinking water. Depending on their origin, mineral waters can contain considerable amounts of magnesium. Magnesium is heat-stable, but as a water-soluble mineral it readily passes into the cooking water. Losses can therefore occur during soaking and prolonged cooking, for example when the cooking water is discarded. Hulling and heavy processing of cereals (such as the step from wholemeal to white flour) also significantly reduce the magnesium content.

As a cofactor, magnesium is involved in more than 300 enzymatic reactions. It plays a part in numerous fundamental processes:

The next section shows which of these functions are authorised as health claims.

The following health claims are authorised for magnesium in the EU:

These claims apply to magnesium in general and therefore also to the form used in Omnia, magnesium citrate.

The following values are taken from the D-A-CH reference values of the German Nutrition Society (DGE), updated in 2021, and are given in milligrams of magnesium per day. For adolescents and adults, these are estimated values for an adequate intake, as there are currently too few robust data to derive an average requirement.

The nutrient reference value for labelling (NRV) is 375 mg per day. Taking it with a meal improves tolerability; considerably higher supplemental amounts should additionally be spread over the day.

In certain life stages and situations, magnesium requirements may be increased or magnesium status poorer. These include pregnancy and breastfeeding, intensive sport and heavy physical work (due to losses through sweat), persistent stress, impaired absorption from the gut (for example with chronic inflammatory bowel disease, after bowel surgery or with persistent diarrhoea), increased losses via the kidneys and regular alcohol consumption. Requirements may also be higher with poorly controlled diabetes mellitus and with an overactive thyroid. Certain medicines further lower magnesium status (see the Interactions section).

Dietary surveys show that magnesium intake in the German population is mostly within the range of the reference values on average, but that individual groups do not reach the recommended intake.

Note: Conversely, significantly impaired kidney function is a reason for caution: in this case, magnesium can accumulate in the body, which is why additional intake should be checked with a doctor.

Magnesium and vitamin D are closely linked in metabolism. Vitamin D must first be activated in the body: the storage form 25-hydroxyvitamin D is formed in the liver, followed by conversion into the biologically active form in the kidney. The enzymes that carry out these steps depend on magnesium as a cofactor. The scientific literature describes magnesium as a necessary cofactor of several enzymes that metabolise vitamin D, including 25-hydroxylase and 1-alpha-hydroxylase. If magnesium supply is inadequate, vitamin D metabolism may therefore work less well, so a good magnesium supply forms the basis for vitamin D to be converted and used in the body as intended.

Closely related to this is the interplay with calcium. In its active form, vitamin D regulates calcium and phosphate balance and therefore bone mineralisation. Magnesium, for its part, is a structural component of bone and, together with calcium, is involved in the excitability of nerves and muscles and in muscle contraction. Magnesium, calcium and vitamin D thus work together in bone and mineral metabolism, which is why a balanced supply of all three nutrients is advisable. These are general relationships from nutritional science and not a promise of effect for any individual product. You can read more about the activation of and requirement for vitamin D in the Vitamin D3 entry.

Together with calcium and potassium, magnesium is involved in the normal function of muscles and nerves. During intense physical exertion, turnover increases and minerals are lost through sweat. The specialist literature often associates calf cramps and muscle tension with an inadequate magnesium supply. However, the evidence on muscle cramps is inconsistent, and cramps can have many causes. No health claim is authorised for magnesium for the prevention or treatment of muscle cramps; the link mentioned describes an observation discussed in the specialist literature, not an effect of the product. Anyone who repeatedly suffers from cramps should have the cause investigated by a doctor. The authorised claims for magnesium are its contributions to normal muscle function and to normal energy-yielding metabolism; a good magnesium supply through the diet is therefore advisable for athletes.

Magnesium status is determined by a doctor from a blood sample. It is usually measured in serum (reference range approximately 0.8 to 1.05 mmol/l). However, this value is of only limited informative value, as by far the largest part of the body's magnesium is found in the cells, bones and muscles, and only a very small proportion circulates in the blood serum. A normal serum value therefore does not reliably rule out a deficiency at cellular level.

Many experts regard measurement in whole blood as more informative, as it also captures the magnesium bound in the red blood cells. Excretion in 24-hour urine can also be used. Low values indicate a deficiency; conversely, a normal serum value does not prove an adequate supply.

Note: Choosing the measurement method, interpreting the values and any supplementation should be left to a doctor.

Magnesium deficiency usually develops slowly and initially shows itself through non-specific complaints. Tiredness, exhaustion, inner restlessness, irritability, nervousness, reduced resilience and problems with concentration and sleep have been described.

Because magnesium is involved in the excitability of muscles and nerves, neuromuscular complaints are among the best-known possible signs: muscle cramps (especially calf cramps), muscle twitching, tingling or numbness, and tension. With pronounced and longer-lasting deficiency, heart rhythm disorders and disturbances of mineral balance can occur, such as low blood levels of calcium or potassium, which often only improve once the magnesium deficit has been corrected.

Such signs are not conclusive and can have many causes.

Note: Investigation and diagnosis should be left to a doctor.

Some medicines can lower magnesium status or impair its absorption. These include certain diuretics (loop diuretics and thiazides), proton pump inhibitors and antacids when used for a long time, some antibiotics, glucocorticoids (cortisone) and treatment with certain cancer medicines. Regular alcohol consumption also increases magnesium losses via the kidneys.

Conversely, magnesium can impair the absorption of some medicines if they are taken at the same time. Magnesium forms poorly soluble compounds with certain antibiotics (for example from the tetracycline and gyrase inhibitor groups) and with bisphosphonates (medicines for bone loss), so that these active ingredients are less well absorbed. It is therefore advisable to leave a time interval between taking these medicines and a magnesium-containing supplement.

Note: If you take medicines regularly, you should check with a doctor before taking additional magnesium.

In metabolism, magnesium is closely related to other minerals and vitamins: very high amounts of calcium, phosphate or zinc can reduce magnesium absorption, while magnesium and potassium support each other. Vitamin D and magnesium work together in bone and mineral metabolism.

Magnesium from a normal diet is considered safe for people with healthy kidneys, as any excess is excreted via the kidneys. High single doses from food supplements are a different matter: at higher doses, readily soluble salts such as citrate can have an osmotic effect in the gut and lead to soft stools or diarrhoea. Usual amounts are generally well tolerated when taken with a meal; considerably higher supplemental amounts should additionally be spread over the day.

Note: Targeted or higher-dose use of magnesium, for example for a confirmed deficiency, should be left to a doctor. Particular caution is needed with impaired kidney function.

Magnesium is contained in Omnia All-In-One:

The amount stated refers to the elemental magnesium content and not to the weight of the whole magnesium citrate. The % of NRV is based on the labelling value of 375 mg. 260 mg of magnesium per day is a usual amount for a magnesium supplement and is within the range of adults' daily requirements; when taken with a meal, it is generally well tolerated. In Omnia, magnesium is combined with other vitamins and minerals. One daily dose corresponds to one sachet.

Note: Anyone with significantly impaired kidney function should check with a doctor before taking additional magnesium.

Food supplements are not a substitute for a balanced, varied diet and a healthy lifestyle.

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