Magnesium: A silent multitasker for your longevity journey

July 25, 2025

Magnesium: Ein stiller Multitasker für deine Longevity-Reise

July 25, 2025

Magnesium plays a vital role in many body functions. This article explains why it becomes even more important as we age, and how to ensure you're getting enough.

Why is magnesium essential?

About 99 percent of the magnesium in your body is found inside your cells, mainly in muscles and bones. Only around one percent circulates in your blood, which is why a deficiency often doesn't show up clearly in lab tests. One especially interesting fact: magnesium acts as a cofactor in over 600 enzymatic reactions. While earlier sources mentioned around 300, recent findings suggest it’s involved in over 700. This shows just how central this mineral is for nearly every metabolic process in your body.

From a longevity perspective, these functions are especially relevant:

Supporting cellular energy production
Maintaining healthy nerve and muscle function
Regulating heart rhythm
Contributing to bone density
Improving insulin sensitivity
Helping stabilize mood

Magnesium: 10 EFSA-Approved Health Claims at a Glance

The European Commission has approved several health claims for magnesium. These are based on scientific evaluations by the European Food Safety Authority (EFSA), which reviews both physiological effects and safety. Approved claims include benefits for normal muscle function and reduced fatigue. These claims may be used if a product provides at least 15 percent of the recommended daily value. That’s at least 56.25 milligrams of magnesium per daily serving.

Very few other micronutrients, such as vitamin C or D, have as many approved health claims. This highlights the strong scientific evidence and regulatory backing for magnesium’s physiological roles. The EFSA intentionally uses the word “normal” because these claims apply only to healthy individuals. Statements about therapeutic effects are not allowed, as they fall under pharmaceutical law. Since supplements are legally considered food, they may only be marketed with the officially authorized claims under the Health Claims Regulation.

The ten approved health claims are:

Magnesium helps reduce tiredness and fatigue.
Magnesium contributes to electrolyte balance.
Magnesium supports normal energy-yielding metabolism.
Magnesium supports normal nervous system function.
Magnesium supports normal muscle function.
Magnesium contributes to normal psychological function.
Magnesium supports normal protein synthesis.
Magnesium helps maintain normal bones.
Magnesium helps maintain normal teeth.
Magnesium plays a role in the process of cell division.

EFSA also evaluates nutrient safety. For magnesium, the tolerable upper intake level (UL) from supplements is 250 milligrams per day. This limit was set because higher doses can sometimes cause mild digestive issues like diarrhea. However, magnesium from natural foods poses no risk. Your body simply excretes any excess. This ensures that all approved claims are not just scientifically valid but also safe for use.

Magnesium as a Foundation for Healthy Aging

Magnesium is a true multitasker. It supports multiple body systems and helps keep you mentally sharp, physically agile, and resilient as you age. That makes it valuable not only for athletes or people with high stress but for anyone committed to proactive, long-term health.

If your diet doesn’t provide enough, a high-quality supplement can be a smart addition. Combined with a balanced lifestyle, magnesium becomes a powerful building block in your personal longevity routine.

Magnesium Deficiency Is More Common Than You Think

EFSA recommends a daily intake of 300 milligrams for women and 350 milligrams for men. These values reflect population averages. Individual needs may be higher, especially if you take medication, exercise regularly, or deal with chronic stress.

According to the German Nutrition Society, many people fail to meet these targets. Higher-risk groups include older adults, people with digestive disorders, those with high alcohol consumption, and individuals taking certain medications.

Common deficiency symptoms include fatigue, irritability, trouble concentrating, muscle cramps, irregular heartbeat, or sleep issues. Many of these are often dismissed as part of aging, but they may actually point to low magnesium levels.

Magnesium-Rich Foods for Your Daily Routine

A balanced diet is the best foundation. Great sources of magnesium include nuts and seeds like pumpkin seeds and almonds, whole grains, legumes, green vegetables, fish, and mineral water rich in magnesium.

A sample day with about 245 milligrams of magnesium might look like this: wholegrain bread with sunflower seeds, 150 grams of spinach, 1.5 liters of mineral water, and a 20-gram serving of almonds. That already covers most of your daily needs.

When Supplementing Magnesium Makes Sense

If your diet falls short or you’re in a high-risk group, targeted supplementation can help. Germany’s Federal Institute for Risk Assessment (BfR) recommends a maximum of 250 milligrams per day from supplements. Splitting the dose into two servings can help reduce the risk of digestive discomfort.

What to Look for in a Magnesium Supplement

Dosage matters, but so do quality and chemical form. Organically bound types like magnesium citrate and magnesium bisglycinate are known for high bioavailability. Magnesium L-threonate is also being studied for targeted cognitive support, as early research suggests it may cross the blood-brain barrier. However, human data is still limited and mainly based on small trials and animal models.

Timing also plays a role. You can take magnesium before or after meals. If you're sensitive to supplements, taking it with food is usually gentler on your stomach.

Magnesium in ASPRIVA SMILE

ASPRIVA SMILE uses premium magnesium citrate, selected for its excellent tolerability and effectiveness. The raw material meets the strict standards of the United States Pharmacopeia (USP), ensuring the highest purity, safety, and consistency. The fine white powder delivers a stable and reliable magnesium dose.

We intentionally avoid unnecessary additives like magnesium stearate, silicon dioxide, artificial flavors, or colorants. These are not needed for effectiveness and could affect product purity or digestibility.