What significance does magnesium have for the body?

Magnesium is an essential mineral and involved in countless processes in the body. Among other things, it supports normal muscle and nerve function, energy metabolism, and the maintenance of bones and teeth.

Why is magnesium important in sports?

During intense physical exertion, magnesium requirements may be increased, as magnesium, depending among other things on the duration and intensity of exertion, is lost through sweat and is important for normal muscle function. Endurance athletes in particular, or people with regularly high levels of physical activity, therefore often pay attention to an adequate magnesium intake.

How much magnesium do athletes need per day?

According to the DGE, the reference value for adults is around 300 - 400 mg of magnesium per day. With intensive physical activity, the requirement may be higher. Important: In addition to your normal diet, you should not take more than around 250 mg per day from dietary supplements, and ideally spread this amount over the course of the day. This way, you supply your body evenly and gently.

Which magnesium is right for me?

Not all magnesium is the same. What matters is the compound used and the timing of intake. Whether you choose magnesium citrate, magnesium direct, or magnesium capsules – you’ll get the right magnesium for sports and everyday life. Discover the right magnesium for athletes in the Natural Power range now: Our Magnesium Citrate is an organic magnesium salt in its purest form, well tolerated and without artificial additives. It dissolves well in water and is quickly absorbed by the body. Ideal if you want to mix your magnesium flexibly into water or juice and want fast support around training. Magnesium Capsules from Natural Power combine two high-quality sources: magnesium gluconate is absorbed quickly, magnesium oxide more slowly and therefore longer-lasting. This way you benefit from a fast yet continuous supply – no mixing required, perfect for on the go. Magnesium Direct: Fast and convenient magnesium intake, without water. The perfectly balanced combination of trimagnesium citrate and magnesium oxide can be taken directly on the tongue without water. Which form is right for you depends mainly on your daily routine, the desired time of intake, and your personal tolerance.

Does magnesium help against muscle cramps?

Magnesium is often used to relieve muscle cramps, but the scientific evidence is not clear-cut. Some people report positive experiences, while studies have only been able to confirm the effect to a limited extent.

When should I take magnesium?

In principle, you can take magnesium at any time of day. Many athletes take it directly after training or in the evening to compensate for the loss caused by sweating. What matters less is the exact time than regular daily intake with sufficient fluids.

Can you overdose on magnesium?

Yes – excessive amounts can cause diarrhea, abdominal cramps, or nausea. According to the consumer advice center, additional amounts from around 300 mg per day can already trigger gastrointestinal complaints. Very high dosages can be harmful to health.

Can I get magnesium through my diet?

Magnesium is found, among other things, in nuts, legumes, whole-grain products, green vegetables and mineral-rich water. Healthy people with a balanced diet often do not need additional dietary supplements. However, during intense physical exertion, the magnesium requirement may be increased – dietary supplements can help to cover the additional need.

How do I recognize a magnesium deficiency?

Common signs can include fatigue, nervousness, tingling, or concentration problems. However, an actual deficiency should be medically clarified, as the symptoms can also have other causes.

Are there any interactions with other products or medications?

Magnesium can affect the absorption of other minerals such as iron, calcium or zinc . These should not be taken together. In addition, magnesium can interact with certain medications. Therefore, medical advice should be sought if you take medication regularly.

3 Reviews

Magnesium Direct Sticks 10-pack

Practical 2g sticks in a 10-pack for direct consumption

Food supplement with magnesium

Low-fat

Fat-free

Without caffeine

Vegan

Flavor:

Details

Two magnesium sources for your support

The perfectly balanced combination of trimagnesium citrate and magnesium oxide supplies you when you need it and supports your nerve and muscle functions and contributes to the maintenance of normal bones. Magnesium is an important mineral that is involved in many bodily functions. Athletes, older people, pregnant women and those under stress in particular should ensure a balanced magnesium level to prevent deficiency symptoms.

Perfect for on the go - without any water needed

Our handy 2 g sticks are perfect for on the go. Super easy to take with you and always there when you need them. One 2 g stick covers 50% of the daily magnesium requirement (187 mg). This amount is generally well tolerated. If needed, up to two sticks per day can be taken. And the best part: with our sticks you’re super flexible! You don’t need water. Just let the magnesium melt on your tongue.

Highest quality

Our Natural Power products are produced exclusively using carefully selected, first-class raw materials and in compliance with the strictest hygiene and food standards. Our top priority is always the consistently high quality of our products, and we stand 100% behind this promise of quality.

Application

Preparation:

2 g for direct consumption without water

Use:

Let dissolve directly on the tongue without adding water
1-2 servings per day
After training or in between

Note: May have a laxative effect if consumed excessively and in sensitive individuals. Food supplements are not a substitute for a varied diet. A balanced diet and a healthy lifestyle are important. Do not exceed the stated daily dose. Store out of the reach of small children.

Average rating

5.0 / 5
3 Reviews

28.07.2026
, Nicole

Mandarine schmeckt sehr angenehm, tut mir echt gut nach dem Krafttraining!Werde mal beim nächsten Mal Mango ausprobieren!

08.07.2026
, Johannes

Schmeckt super!

Hab mich für die neutrale Variante entschieden - schmeckt super! Den Preis finde ich auch sehr gut, ist für 10 Stück echt nicht viel!

08.07.2026
, Maggy

Mango - ein Traum!

Bislang kannte ich nur die Sticks aus der Apotheke - deshalb hab ich gleich mal dieses Produkt probiert. Und ich muss sagen, es hat mich nicht enttäuscht! Das Mango Fruchtpulver schmeckt super, nicht zu künstlich, sehr natürlich. Ich werde die anderen Sorten auch noch probieren :-)