Magnesium für Metabolic Syndrome

B Evidenz Mindestens eine randomisierte Studie unterstützt dies, mit überwiegend konsistenten Ergebnissen.

Meta-analysis of 32 RCTs (n=2,382) found significant reductions in BMI, waist circumference, fasting glucose, and CRP. Each 100 mg/day increase in magnesium intake was associated with 5% lower metabolic syndrome risk. Up to 68% of Americans fail to meet the RDA.

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Fazit

Key Study Findings

Observational Study n=155

Intake of fiber and micronutrients in patients with IBS.

Dose: None vs.: None Outcome: Fiber and micronutrient intake in IBS patients Wirkung: 91% low fiber; 85.8% low vitamin D None

Population: IBS patients (Rome IV), 83.9% women, median 42 years

Case Reports 13.0 weeks

A case report of Gitelman syndrome in children.

Dose: 3 g vs.: None Outcome: pain reduction Wirkung: None None

Population: Hypokalemia

Review

Consequences of Disturbing Manganese Homeostasis.

Dose: Manganese (Mn) - exposure assessment vs.: None Outcome: Mn toxicity mechanisms on CNS Wirkung: None None

Population: General (manganese exposure review)

Review

Metabolic Characteristics of Hashimoto's Thyroiditis Patients and the Role of Microelements and Diet in the …

Dose: None vs.: None Outcome: Thyroid function and autoantibody levels Wirkung: None None

Population: Hashimoto thyroiditis patients

Other

[Nutrition in the prevention and healing of chronic wounds. Importance in improving the diabetic foot].

Dose: None vs.: None Outcome: None Wirkung: None None

Population: chronic wounds and have been linked to delayed wound healing and dehiscence

Cohort Study n=1107

Prevalence and associated risk factors of periodic limb movement in sleep in two German population-based …

Dose: None vs.: None Outcome: None Wirkung: OR = 2.20 None

Population: None

Key Statistics

Studien

2382

Teilnehmer

↑

Positive

Bewertung

Referenced Papers

A Comprehensive Review of Nutritional Influences on the Serotonergic System. Review

Advances in nutrition … 2025 5 Zitierungen

Intake of fiber and micronutrients in patients with IBS. Other

Scandinavian journal of … 2025

Consequences of Disturbing Manganese Homeostasis. Review

International journal of … 2023 120 Zitierungen

A case report of Gitelman syndrome in children. Case Report

Medicine 2023

Metabolic Characteristics of Hashimoto's Thyroiditis Patients and the Role of Microelements and Diet in the Disease Management-An Overview. Review

International journal of … 2022 102 Zitierungen

[Nutrition in the prevention and healing of chronic wounds. Importance in improving the diabetic foot]. Other

Nutricion hospitalaria 2021 20 Zitierungen

Prevalence and associated risk factors of periodic limb movement in sleep in two German population-based studies. Other

Sleep 2019 38 Zitierungen

Evaluation of Dietary Intakes and Supplement Use in Paralympic Athletes. Other

Nutrients 2017 46 Zitierungen

[Restless legs syndrome and periodic limb movements during sleep in a patient with obstructive sleep apnea]. Other

Neurologia i neurochirurgia … 2004 2 Zitierungen

Magnesium, zinc, and chromium nutriture and physical activity. Review

The American journal … 2000 207 Zitierungen

Effects of spironolactone on serum and muscle electrolytes in patients on long-term diuretic therapy for congestive heart failure and/or arterial … RCT

European journal of … 1986 22 Zitierungen

Depression or asthenia related to metabolic disturbances in obese patients after intestinal bypass surgery. Other

Acta psychiatrica Scandinavica 1979 22 Zitierungen

Dosage & Usage

mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units

Übliche Dosierungen

general:: 310-420 mg/day (RDA)
sleepsupport:: 200-400 mg glycinate before bed
weightmanagement:: 250-500 mg elemental magnesium/day

Obergrenze: 350 mg/day from supplements only (laxative effect); no UL from food sources

In der Forschung untersuchte Dosierungen

Dosierung	Dauer	Wirkung	N
None	--	Negative	155
3 g	13.0 weeks	Mixed	--
Manganese (Mn) - exposure assessment	--	Negative	--
None	--	Positive	--
None	--	Positive	--
None	--	Mixed	1107
None	--	Mixed	40
None	--	Mixed	1

Beste Einnahmezeit: Evening (glycinate/threonate for sleep); with meals (citrate) to reduce GI effects

Safety & Side Effects

Gemeldete Nebenwirkungen

⚠ Diarrhea (especially oxide form)
⚠ Nausea
⚠ Abdominal cramping
⚠ Low blood pressure (at very high doses)

Bekannte Wechselwirkungen

● Antibiotics (reduced absorption — take 2 hours apart)
● Bisphosphonates (reduced absorption)
● Diuretics (may increase or decrease levels)
● Proton pump inhibitors (may deplete magnesium)

Tolerierbare Höchstaufnahmemenge: 350 mg/day from supplements only (laxative effect); no UL from food sources

Konsultieren Sie immer Ihren Arzt, bevor Sie ein Nahrungsergänzungsmittel einnehmen.Konsultieren Sie immer Ihren Arzt, bevor Sie ein Nahrungsergänzungsmittel einnehmen.

Frequently Asked Questions

Does Magnesium help with Metabolic Syndrome?

Based on 32 studies with 2,382 participants, there is moderate evidence from clinical studies that Magnesium may support Metabolic Syndrome management. Our evidence grade is B (Good Evidence).

How much Magnesium should I take for Metabolic Syndrome?

Studies have used various dosages. A commonly studied range is 310-420 mg/day (RDA). Always consult your healthcare provider before starting any supplement regimen.

Are there side effects of Magnesium?

Reported side effects may include Diarrhea (especially oxide form), Nausea, Abdominal cramping, Low blood pressure (at very high doses). Most side effects are mild and dose-dependent. Consult your doctor if you experience any adverse reactions.

How strong is the evidence for Magnesium and Metabolic Syndrome?

We rate the evidence as Grade B (Good Evidence). This rating is based on 32 peer-reviewed studies with 2,382 total participants. The overall direction of effect is positive.

Andere Inhaltsstoffe für Metabolic Syndrome

Berberine A Omega-3 B Taurine B

Magnesium für andere Beschwerden

Insulin Resistance B

Kurzfazit

Evidence Strength72%

High confidence

Studienübersicht

RCT (1)Meta (0)Other (31)

Alternativen vergleichen

Sehen Sie, wie andere Inhaltsstoffe bei dieser Beschwerde abschneiden.

Alle Inhaltsstoffe ansehen für Metabolic Syndrome

Mehr erfahren

References

[1] Justin Tang et al.. Adv Nutr. 2025. A Comprehensive Review of Nutritional Influences on the Serotonergic System. doi:10.1016/j.advnut.2025.100524 PubMed
[2] Bodil Roth et al.. Scand J Gastroenterol. 2025. Intake of fiber and micronutrients in patients with IBS. doi:10.1080/00365521.2025.2535721 PubMed
[3] Jacek Baj et al.. Int J Mol Sci. 2023. Consequences of Disturbing Manganese Homeostasis. doi:10.3390/ijms241914959 PubMed
[4] Jing Ying et al.. Medicine (Baltimore). 2023. A case report of Gitelman syndrome in children. doi:10.1097/MD.0000000000033509 PubMed
[5] Aniceta A Mikulska et al.. Int J Mol Sci. 2022. Metabolic Characteristics of Hashimoto's Thyroiditis Patients and the Role of Microelements and Diet in the Disease Management-An Overview. doi:10.3390/ijms23126580 PubMed
[6] Rosa María Martínez García et al.. Nutr Hosp. 2021. [Nutrition in the prevention and healing of chronic wounds. Importance in improving the diabetic foot]. doi:10.20960/nh.03800 PubMed
[7] András Szentkirályi et al.. Sleep. 2019. Prevalence and associated risk factors of periodic limb movement in sleep in two German population-based studies. doi:10.1093/sleep/zsy237 PubMed
[8] Robyn F Madden et al.. Nutrients. 2017. Evaluation of Dietary Intakes and Supplement Use in Paralympic Athletes. doi:10.3390/nu9111266 PubMed
[9] Luiza Jonczak et al.. Neurol Neurochir Pol. 2004. [Restless legs syndrome and periodic limb movements during sleep in a patient with obstructive sleep apnea]. PubMed
[10] H C Lukaski. Am J Clin Nutr. 2000. Magnesium, zinc, and chromium nutriture and physical activity. doi:10.1093/ajcn/72.2.585S PubMed
[11] T Dyckner et al.. Eur J Clin Pharmacol. 1986. Effects of spironolactone on serum and muscle electrolytes in patients on long-term diuretic therapy for congestive heart failure and/or arterial … doi:10.1007/BF00542411 PubMed
[12] P Bech et al.. Acta Psychiatr Scand. 1979. Depression or asthenia related to metabolic disturbances in obese patients after intestinal bypass surgery. doi:10.1111/j.1600-0447.1979.tb00245.x PubMed

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