Mineral supply in Europe: Why magnesium and potassium are too low.

Potassium and magnesium supply in Europe

Potassium and magnesium are among the most abundant minerals in the human body and, as electrolytes, are involved in numerous physiological processes. Both nutrients must be regularly ingested through diet.

Data from European authorities such as the EFSA, as well as national dietary surveys, show that a significant portion of the population in Europe does not reach the recommended intake levels. The following summarizes the recommended intake levels, typical intake ranges, and risk groups with suboptimal nutrition.

Recommended intake and actual intake

The EFSA has defined reference values ​​for daily intake of potassium and magnesium. National nutrition reports indicate that average intakes are often below these reference values.

The figures mentioned are summary estimates from European and national surveys; individual countries may differ.

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Potassium: Intake and supply status in Europe

Recommended intake

The EFSA has established an adequate intake of 3,500 mg of potassium per day for adults. International organizations such as the WHO also recommend a daily potassium intake of around 3,500 mg.

Average intake

In many European countries, the typical potassium intake is below this reference value. Often, intakes of around 2.5 to 3.0 g of potassium per day are reached, which can be significantly below the recommended 3.5 g.

Proportion with recordings below the reference values

A significant proportion of the population in Europe does not reach the recommended intake of 3.5 g of potassium per day. In various national surveys, the proportion of adults with an intake below the reference value is sometimes well over fifty percent. In several datasets, women, on average, fare slightly worse than men.

These figures refer to intake in relation to reference values ​​and not to the occurrence of clinically manifest deficiencies.

upper limit and safety

For healthy adults, the EFSA has not established a tolerable upper intake level (UL) for potassium from food. However, certain groups of people with impaired kidney function or who are taking certain medications may be at increased risk of excessively high potassium levels in their blood. In such cases, medical supervision is important and individual dietary advice is recommended.

risk groups

Based on available consumption data, the following are considered potentially critical with regard to adequate potassium intake:

• People with low fruit and vegetable intake

• Women and especially teenage girls

• older people

• People with chronic illnesses, especially those with a one-sided diet

Regional differences

Regions with traditionally higher consumption of fruits, vegetables, and unprocessed foods, such as parts of the Mediterranean, often have somewhat higher potassium intakes than regions where more processed foods predominate. However, the differences are country-specific and depend heavily on national dietary habits.

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Magnesium: Intake and supply status in Europe

Recommended intake

The EFSA recommends a daily magnesium intake of 350 mg per day for men and 300 mg per day for women. These reference values ​​refer to total intake from all sources, including food, beverages, and fortified products.

Average intake

In European nutritional studies, typical magnesium intakes range from approximately 232 to 439 mg per day, depending on the country, age group, and sex. In several populations, a significant proportion of respondents do not reach the recommended reference value.

Proportion with recordings below the reference values

Suboptimal magnesium intake is observed in various population groups, including:

• young adults

• Women, especially those of childbearing age

• older people

• People with chronic illnesses whose diet is often restricted or unbalanced

Here too, the information refers to the deviation from reference values ​​and not to the presence of a clinically diagnosed deficiency.

upper limit and safety

No UL has been established for magnesium from food, as adverse effects in healthy individuals from dietary intake alone are considered unlikely.
For magnesium from food supplements, the EFSA has defined a tolerable upper intake level of 250 mg per day. This value refers to readily soluble magnesium compounds in supplements. Higher intakes from food supplements can, especially in sensitive individuals, lead to increased symptoms such as loose stools or diarrhea.

risk groups

Groups whose magnesium intake is comparatively often below the recommendations include:

• youth

• Women of childbearing age

• older people

• People with chronic illnesses and limited food intake

However, individual care depends heavily on the quality of the overall diet.

Regional differences

Regional differences arise primarily from the consumption of whole grains, legumes, nuts, and vegetables. In countries with higher consumption of these food groups, magnesium intake is often better on average than in populations with lower consumption of these foods.

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The role of diet in potassium and magnesium intake

A varied diet with a high proportion of plant-based, minimally processed foods makes a significant contribution to an adequate intake of potassium and magnesium. Important food sources include:

• For potassium: vegetables, fruits, potatoes, legumes, some nuts and seeds

• For magnesium: whole grain products, legumes, nuts, seeds, certain vegetables and mineral waters with a higher magnesium content

Electrolyte drinks can contribute to the intake of fluids and electrolytes as part of an overall balanced diet, especially when increased sweat loss occurs due to heavy sweating during sports or in hot weather.

However, whether and to what extent additionally fortified foods or dietary supplements are useful depends on individual eating habits and health status and should be discussed with nutrition or health professionals if there is any uncertainty.

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Notes

The information presented summarizes data from European and national dietary studies as well as scientific assessments. It does not replace individual nutritional advice, medical diagnosis, or treatment.

Selected sources

• EFSA Scientific Opinion on Dietary Reference Values ​​for potassium, 2016

• EFSA Scientific Opinion on Dietary Reference Values ​​for magnesium, 2015

• WHO and other international reports on nutrient intake in Europe

• National nutrition reports, for example UK NDNS, Germany NVS II

• Systematic overviews of micronutrient supply in Europe