Tatsachen und Legenden über Magnesium
Tim Klein
2026-03-20
5 Min. Lesezeit
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Es gibt viele Informationen und Legenden über Magnesium und seine Rolle in der Nahrungsergänzung und der täglichen Ernährung. Was ist die Verbindung zwischen Magnesium und Knochengesundheit? Es ist an der Zeit, die Ergebnisse der Forschungen zu analysieren und die verbreiteten Theorien zu bestätigen oder zu widerlegen, welches Element in seiner Form am besten verstoffwechselt und aufgenommen wird. Ist die Magnesiumergänzung durch die Haut effektiver bei der Verhinderung von Mangelerscheinungen? Führt der Konsum von Kaffee zu einem Verlust von Magnesium?
Coffee accelerates magnesium excretion and increases the risk of deficiency - myths and facts
One of the most widely and longest-held myths about magnesium is that consumption of coffee leads to its depletion in the body. However, it is important to note that coffee itself is a source of magnesium, albeit a small one. In 100 grams of coffee, there is about 7-10 mg of this mineral, but the exact amount depends on many factors, such as the method of coffee preparation, the type of coffee beans, the place and manner of cultivation, or the quality of the water used. For example, 100 grams of Arabica coffee contains 10.7 mg of magnesium, while the same amount of Turkish coffee provides almost 15 mg of the element (E. Olechno and colleagues, 2021). However, it is important to note that coffee has a diuretic effect, which can lead to more frequent urination and thus loss of water and electrolytes. In particular, people who regularly consume at least 5 cups of coffee a day are more exposed to the strong diuretic properties of coffee. Nevertheless, a reasonable consumption of caffeine in moderate amounts allows to neutralize the diuretic effect. Consequently, a reasonable consumption of coffee does not lead to a magnesium deficiency (J. M. Jurek, 2025; R. J. Maughan, J. Griffin, 2003).
Prolonged stress results in magnesium deficiency FACT
Fear, irritability, fatigue, and nervousness are accompanying symptoms of stressful situations. Chronic stress, such as work-related stress, increases the likelihood of magnesium deficiency. This is due to the long-term effect of stress, which contributes to the depletion of accumulated magnesium reserves. However, it is worth noting that most symptoms of chronic stress coincide with signs of magnesium deficiency (G. Pickering et al. 2020). This has been confirmed by studies conducted on students taking university exams. It has been observed that examination stress led to an increase in the amount of magnesium excreted in urine and a decrease in the magnesium level in erythrocytes (G. Grases et al. 2006; B. Takase et al. 2004).
Magnesium absorption through the skin is significantly more efficient than orally – MIT research
Magnesium baths, spray deodorants, creams and body balms with magnesium were recommended a few years ago in the market for dietary supplements and health products to supplement magnesium transdermally. The advantages of this form of supplementation were better absorption of magnesium and minimization of side effects as the elements do not pass through the digestive tract (U. Gröber et al. 2017). However, a study in 21 people showed that blood participants who used magnesium cream for 14 days (56 mg/ day) were shown to have a slight increase in magnesium magnesium in this raw material (L. Kass et al. 2017), and a neuropathological study conducted for 20 weeks showed that the changes in neuropsychopathology and other tests performed after 20 weeks of the study were no more than minimal (A. Athavale et al. 2023). However, there is a lack of evidence and studies to confirm that the transdermal application of magnesium preparations is better than oral administration.
A multitude of medications escalate the risk of magnesium deficiency – FACT
Diuretics, substances that promote urine excretion, by augmenting water loss can result in a deficiency of magnesium. However, they are not the only medications whose application may lead to magnesium deficiency. Magnesium deficiency can also be an outcome of ingesting proton pump inhibitors, antibiotics, laxatives, naproxen, and chemical medications such as cisplatin and cyclosporine (A. Gragossian et al. 2023).
Magnesium deficiency expedites the onset of civilized diseases - FACT
Scientific evidence demonstrates that hypomagnesemia is associated with an increased risk of certain diseases. Magnesium deficiency can lead to the development of diabetes, neurological disorders (e.g. migraine, stroke, chronic pain), mental health issues (e.g. depression, anxiety disorder), cancers, cardiovascular diseases (e.g. hypertension, atherosclerosis, varicose veins, arhythmia and congestive heart failure) and osteoporosis (D. Fiorentini et al. 2021).
The form of magnesium in dietary supplements or medications is insignificant – MIT
There is a fundamental difference in absorption between organic and inorganic forms of magnesium. Very good absorption of forms such as citrate, lactate, glycinate or aspartate is due to magnesium binding with organic acid anions which are subsequently directly used in metabolic processes of proteins, carbohydrates and lipids. Less frequently is spoken about other organic magnesium compounds. For example, orotate is a safe form of supplementation for individuals who have recently suffered a heart attack. Whereas pidolate is used as an adjunct to citrate and vitamin B6. Inorganic forms of magnesium are poorly soluble in water, which leads to limited bioavailability. Therefore, sulfate or magnesium hydroxide are often used in large doses to achieve a laxative effect (M. Iskra et al. 2013).
Magnesium exerts a beneficial effect on bone and musculoskeletal system health - Fact
Magnesium is the second most abundant element in cells and plays a crucial role in the synthesis and metabolism of parathyroid hormone (PTH) and vitamin D. PTH is responsible for controlling and regulating the metabolism of calcium and phosphorus, which are fundamental components of bone mineral mass. In individuals with magnesium deficiency, low concentrations of the active metabolite of vitamin D and impaired PTH secretion are observed, which can exacerbate the risk of developing osteoporosis (L. Liu et al. 2024). Research findings indicate that combined magnesium supplementation with vitamin D exhibits greater efficacy in increasing the concentration of magnesium in the raw form of vitamin D than in women with a higher risk of developing osteoporosis (M. Liu and her colleagues, 2024).
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