The recommended daily allowance is 310–320 mg per day for women and 400–420 mg per day for men. For pregnant women, the requirements are increased to 350–360 mg per day. Certain diseases and conditions are associated with magnesium deficiency, including high blood pressure, type 2 diabetes, and alcoholism.
What are the best food sources?
Magnesium is widely distributed in plant and animal foods. Green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains, are good sources. In general, foods containing dietary fiber provide magnesium. Tap, mineral, and bottled waters can also be sources of magnesium, but the amount of magnesium can be significantly reduced if the water is filtered or processed.
Approximately 30% to 40% of the dietary magnesium consumed is typically absorbed by the body.
Magnesium Content in Top Food Sources mg per serving
Pumpkin Seeds, roasted, 1 ounce 156
Chia seeds, 1 ounce 111
Almonds, dry roasted, 1 ounce 80
Spinach, boiled, ½ cup 78
Cashews, dry roasted, 1 ounce 74
Peanuts, oil roasted, ¼ cup 63
Cereal, shredded wheat, 2 large biscuits 61
Soymilk, plain or vanilla, 1 cup 61
Black beans, cooked, ½ cup 60
Edamame, shelled, cooked, ½ cup 50
Peanut butter, smooth, 2 tablespoons 49
Potato, baked with skin, 3.5 ounces 43
Rice, brown, cooked, ½ cup 42
Yogurt, plain, low fat, 8 ounces 42
Banana, 1 medium 32
Source NIH, Office of Dietary Supplements