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How much magnesium do you need each day?


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


What are the signs of a magnesium deficiency? 

Magnesium deficiency can be hard to diagnose, but if you suffer chronically from two or more of these symptoms, it's a clue that you may be deficient. 

  • Fatigue: Magnesium is required for the production of energy. If the body has inadequate access to magnesium, then energy production suffers, leaving you prone to fatigue.
  • Chronic inflammation: Magnesium plays a key role in managing the body's normal inflammatory response. 
  • Restless leg syndrome and leg cramps: Evidence suggests that low magnesium levels can cause restless leg syndrome (RLS)
  • Stress and mood swings: Magnesium is important for the regulation of the "feel-good" neurotransmitters dopamine and serotonin as well as the stress response. Low magnesium results in lower serotonin levels which can lead to mood swings and depression.
  • Migraines and headaches: Magnesium can be a effective in the management of migraines. Normal magnesium level helps maintain the function of brain neurons.
  • Irregular heartbeat or rhythm: Magnesium is a mineral and electrolyte that the body requires to maintain heart health. Heart flutters, elevated or slow heart rate, and a "racing" heartbeat are all signs of a possible magnesium deficiency.

What tests determine magnesium deficiency?


Testing for magnesium deficiency presents a challenge since up to 99% of magnesium resides within your cells and tissue with only about 1% found in the blood.  There are several lab tests you can discuss with your doctor 

  • A serum magnesium blood test can be obtained with a blood draw 
  • Urinary magnesium excretion testing is performed urine collection over the period of a day.

These tests can be a poor indicator since magnesium levels are difficult to accurately measure. The best bet is if you think you may be deficient, supplement your daily routine with magnesium and see if your symptoms improve.

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REST IS BEST - Woman relaxing with tea, a journal and nfuse Sleep Lotion with magnesium and melatonin

A 7-Day Practice: Rest is Best!





Sarah, eating foods rich in magnesium is a great start. Your skin is highly receptive to magnesium absorption, making topical application very effective! Our self-care products are enriched with magnesium and an innovative formulation that promotes absorption deep in the skin.

Sarah Merc

What is the safest way to take magnesium?

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