Biogenic Magnesium: Forms, Requirements, Foods

If you are searching for biogenic magnesium, the question is usually: Which form of magnesium suits my everyday life, how much do I need and which foods provide magnesium? In short: magnesium should first come from a varied diet; a supplement can be practical if intake is difficult to plan in everyday life. The differences are mainly in the chemical compound: citrate, bisglycinate and L-threonate are different forms with different properties in use.

What does “biogenic magnesium” mean in everyday life?

The term “biogenic magnesium” is not always used uniformly in everyday life. It often refers to magnesium in well-defined compounds such as those used in high-quality food supplements. In the Bezugla shop, for example, you will find magnesium citrate, magnesium bisglycinate and magnesium L-threonate from Biogena.

What is important: magnesium is not a single food and not a single capsule, but a mineral. The body cannot produce magnesium itself; it must be supplied regularly through the diet. A supplement therefore does not replace meals, but can complement daily supply.

Regardless of the form, the following applies: magnesium contributes to normal muscle function. Magnesium contributes to normal functioning of the nervous system. Magnesium contributes to the reduction of tiredness and fatigue. Magnesium contributes to normal energy-yielding metabolism.

Magnesium requirements: guidance and everyday practice

For adults, depending on age and sex, around 300 to 400 mg of magnesium per day is often used as a guide. However, what matters is not only a single number, but regularity: someone who eats hardly any magnesium-rich foods on five days and then a lot at the weekend does not have an even intake.

A practical check for your everyday life: Do you eat wholegrain products, nuts or seeds, pulses or green vegetables every day? If several of these food groups rarely appear, it is worth looking more closely at your diet. Very one-sided phases of eating, frequently skipping meals or a very low energy intake can also make supply more difficult.

With intensive physical activity, frequent sweating or very long working days, many people ask about magnesium. It then makes sense to first look at the basics: Are you drinking enough? Does your breakfast or lunch contain magnesium-rich components? A capsule can be a simple routine, but it does not replace a good meal structure.

Magnesium-rich foods with specific amounts

Magnesium can be incorporated well through normal foods. Small, repeatable portions that do not require much planning are particularly helpful. The following examples provide rough guide values, as natural products vary depending on variety and processing.

• Pumpkin seeds: 30 g as a topping on salad, soup or yogurt provide approximately 150 mg of magnesium.
• Almonds or cashews: 30 g as a snack or in porridge provide around 70 to 90 mg of magnesium, depending on the variety.
• Oats: 60 g at breakfast provide approximately 75 to 85 mg of magnesium.
• Wholegrain bread: two slices can contribute around 40 to 60 mg of magnesium.
• Cooked pulses: 150 g of lentils, beans or chickpeas often provide around 50 to 80 mg of magnesium.
• Spinach or chard: 150 g cooked can provide approximately 70 to 90 mg of magnesium.
• Mineral water: The content varies greatly. It is worth looking at the label if you drink 1.5 to 2 litres daily.

An everyday example: porridge made from 60 g of oats, 1 tablespoon of pumpkin seeds, 1 tablespoon of almonds and berries already brings together several magnesium-rich ingredients. At lunch, a bowl made with wholegrain rice, chickpeas, spinach and olive oil can further complement intake.

If you would like to look at your mineral supply more broadly, the article on calcium in everyday life may also be helpful. For nutrients related to the nervous system, you will also find information in the article on the B-complex.

Citrate, bisglycinate or L-threonate: the differences

In food supplements, magnesium does not occur “freely”, but is bound to other substances. This compound influences, among other things, the formulation, the number of capsules and personal tolerability. Which form is suitable therefore depends on your goal, your routine and your gut feeling when taking it.

Magnesium citrate

Biogena Magnesiumcitrat contains magnesium in organic citrate form. It is a classic form for daily supplementation and comes in 90 vegan capsules. Magnesium contributes to normal muscle function. Magnesium contributes to normal functioning of the nervous system. Magnesium contributes to the reduction of tiredness and fatigue. Magnesium contributes to normal energy-yielding metabolism.

Citrate suits people who are looking for an uncomplicated form of magnesium for a fixed daily routine. Taking it with a meal, for example at breakfast or dinner, is practical. Anyone who reacts sensitively should not start with several capsules at once, but should follow the recommended use on the label.

Magnesium bisglycinate

Biogena Magnesiumbisglycinat 125 provides magnesium in the form of magnesium bisglycinate. In this form, magnesium is bound to the amino acid glycine; this chelate form is considered particularly well tolerated. The pack contains 90 vegan capsules.

Magnesium contributes to normal muscle function. Magnesium contributes to normal functioning of the nervous system. Magnesium contributes to the reduction of tiredness and fatigue. Magnesium contributes to normal energy-yielding metabolism.

Bisglycinate is often chosen when a well-tolerated form is the priority. This does not mean that every person automatically reacts in the same way. Consistent intake according to the manufacturer’s instructions and honest observation are sensible: Does the time of intake suit you? Is the capsule taken with enough water? Is it better tolerated together with a meal?

Magnesium L-threonate

Biogena Magtein® Magnesium-L-Threonat contains magnesium in the form of magnesium L-threonate, the branded raw material Magtein®. One daily serving provides 155 mg of magnesium; the pack of 180 capsules lasts for 60 days.

Magnesium contributes to normal psychological function. Magnesium contributes to normal functioning of the nervous system. Magnesium contributes to the reduction of tiredness and fatigue. Magnesium contributes to normal energy-yielding metabolism.

This form is of interest to people who consciously want to choose magnesium L-threonate as a compound. Pay particular attention here to the number of capsules per daily serving so that intake realistically fits into your daily routine. A supplement only makes sense if it is used reliably and correctly.

Typical mistakes when taking magnesium

Many intake problems arise not from the product itself, but from an unsuitable routine. Magnesium is often taken very consistently for a few days and then forgotten. A fixed place is better, for example next to the breakfast bowl or as part of the evening ritual.

• Too much at once: Follow the recommended daily intake stated on the product.
• Without water: Capsules should be taken with sufficient liquid.
• Unclear interval from medicines: If you take thyroid hormones, certain antibiotics, bisphosphonates or other medicines, please ask at your doctor’s practice or pharmacy about the appropriate interval.
• No consideration of pre-existing conditions: In the case of impaired kidney function or regular medication use, a supplement should be clarified professionally beforehand.
• Losing sight of diet: Magnesium-rich foods remain the basis.

Food supplements are not a substitute for a balanced, varied diet and a healthy lifestyle. The stated recommended daily intake must not be exceeded.

Conclusion: Which form of magnesium suits you?

If you are looking for biogenic magnesium, compare not only the form, but also your everyday life. Citrate is a classic organic form of magnesium, bisglycinate is a chelate form and is considered particularly well tolerated, L-threonate provides magnesium as Magtein® with 155 mg of magnesium per daily serving. What matters is that the product, dosage according to the label and intake routine all fit together.

Frequently asked questions

What does biogenic magnesium mean and what is it intended for in everyday life?

The term “biogenic magnesium” is not always used uniformly in everyday life. It often refers to well-defined magnesium compounds such as those used in high-quality food supplements, for example magnesium citrate, magnesium bisglycinate or magnesium L-threonate.

How much magnesium do you need per day and which foods provide magnesium?

For adults, depending on age and sex, around 300 to 400 mg of magnesium per day is often used as a guide. Magnesium-rich foods include pumpkin seeds, almonds or cashews, oats, wholegrain bread, cooked pulses, as well as spinach or chard.

Which form of magnesium suits you: citrate, bisglycinate or L-threonate?

Magnesium citrate is a classic organic form of magnesium for daily supplementation. Magnesium bisglycinate is a chelate form and is considered particularly well tolerated, while magnesium L-threonate provides magnesium as Magtein®; what matters is that the product, dosage according to the label and intake routine all fit together.

Would you like to know whether and which magnesium supplement suits your diet? At the Zentrum für Prävention und Ernährung in Berlin, nutritional consultant Olha Bezuhla supports you in practically assessing your meal structure and nutrient intake: Request a consultation.

This article is for general information and does not replace medical advice, diagnosis or treatment.

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This article is for general information only and does not replace medical advice or treatment.

Written byOlha Bezuhla

Nutrition scientist (postdoctoral research, Potsdam)