Magnesium is an essential mineral for human nutrition. Magnesium in the body serves several important metabolic functions. It plays a role in the production and transport of energy. It is also important for the contraction and relaxation of muscles. Magnesium is involved in the synthesis of protein, and it assists in the functioning of certain enzymes in the body. According to recent USDA surveys, the average intake of magnesium by women 19 to 50 years of age was about 74 percent of the RDA. Men of the same age got about 94 percent of the recommended amount. About 50 percent of women had intakes below 70 percent of their RDA.
Recommended Daily Requirements of Magnesium: 
o 1-3 years old: 80 milligrams
o 4-8 years old: 130 milligrams
o 9-13 years old: 240 milligrams
o 14-18 years old (boys): 410 milligrams
o 14-18 years old (girls): 360 milligrams
- Adult females: 310 milligrams
- Pregnancy: 360-400 milligrams
- Breastfeeding women: 320-360 milligrams
- Adult males: 400 milligram
What Foods are High in Magnesium?
Green vegetables such as spinach are good sources of magnesium because the center of the chlorophyll molecule (which gives green vegetables their color) contains magnesium. Some beans, peas, nuts, seeds, and whole, unrefined grains are also good sources of magnesium.
The other crucial health benefits of magnesium include protein synthesis, relief from bronchospasm (constricted airways) in the lungs, and improvement of parathyroid function. It boosts the bio-availability of vitamin B6 and cholesterol, improves muscle functioning, and prevents osteoporosis, insomnia, constipation, heart attacks, hypertension, constipation, migraines, kidney stones, and gallstones.
Other sources of magnesium include nuts (especially almonds), whole grains, wheat germ, fish, and green leafy vegetables. As with most nutrients, daily needs for magnesium cannot be met from food alone which is why magnesium dietary supplements are recommended as well.
The top five health benefits of magnesium are:
1. Magnesium may reverse osteoporosis
Multiple research studies conducted have suggested that calcium supplemented with magnesium improves bone mineral density. Magnesium deficiency alters calcium metabolism and the hormones that regulate calcium, resulting in osteoporosis. Intake of recommended levels of magnesium is important because it averts osteoporosis.
2. Magnesium prevents cardiovascular diseases
One of the most important benefits of magnesium is that it is associated with lowering the risk of coronary heart diseases. Dietary surveys have suggested that sufficient magnesium intake may reduce the chance of having a stroke. Magnesium deficiency increases the risk of abnormal heart rhythms, which increases the risk of complications after a heart attack. Therefore, consuming recommended amounts of magnesium dietary supplements may be beneficial to the cardiovascular system.
3. Magnesium regulates high blood pressure (Hypertension)
Magnesium plays a key role in regulating blood pressure naturally. Magnesium supplements and a diet including plenty of fruits and vegetables, which are good sources of potassium and magnesium, are consistently associated with lowering blood pressure.
4. Magnesium treats diabetes
Studies show that individuals with a magnesium deficiency have a risk of developing type-2 diabetes and severe diabetic retinopathy. Magnesium aids in carbohydrate metabolism and influences the release and activity of insulin, thereby controlling blood glucose levels. It has been proven that for every 100 milligrams of increase in magnesium daily intake, there was a 15 percent decrease in the risk of developing type-2 diabetes.
5. Magnesium treats migraines, insomnia, and depression
The numerous magnesium health benefits also include the treatment of migraines, insomnia, and symptoms of depression. Magnesium is also known to cure severe forms of psychiatric dysfunctions including panic attacks, stress, anxiety, and undue agitations. Magnesium supplements considerably reduce the severity of such attacks and may also help in reducing the rate of recurrence.
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You should note that refined grains are generally low in magnesium. When white flour is processed, the magnesium rich germ and bran are removed. Bread made from whole grain wheat flour provides more magnesium than bread made from white refined flour. Sprouted bread is your most flavorful and nutritious to choose! Tap water can be a source of magnesium, but the amount varies according to the water supply. Water that naturally contains more minerals is described as “hard”. “Hard” water usually contains more magnesium than “soft” water.
What are the risks of taking magnesium?
- Side effects. Magnesium supplements can cause nausea, cramps, and diarrhea. Magnesium supplements often cause softening of stool.
- Interactions. Magnesium supplements may not be safe for people who take diuretics, heart medicines, or antibiotics.
- Risks. People with diabetes or intestinal disease shouldn’t take magnesium without checking with a doctor. People with heart disease or kidney disease should not take magnesium before speaking with their doctor.
- Overdose. Signs of a magnesium overdose include nausea, diarrhea, low blood pressure, muscle weakness, and fatigue. At very high doses, it can be fatal.
List of Magnesium Rich Foods
Try to include as many foods rich in magnesium in your diet as possible. Below is a list of foods containing magnesium.
| Foods High in Magnesium |
Serving Size |
Magnesium (mg) |
| Beans, black |
1 cup |
120 |
| Broccoli, raw |
1 cup |
22 |
| Halibut |
1/2 fillet |
170 |
| Nuts, peanuts |
1 oz |
64 |
| Okra, frozen |
1 cup |
94 |
| Oysters |
3 oz |
49 |
| Plantain, raw |
1 medium |
66 |
| Rockfish |
1 fillet |
51 |
| Scallop |
6 large |
55 |
| Seeds, pumpkin and squash |
1 oz (142 seeds) |
151 |
| Soy milk |
1 cup |
47 |
| Spinach, cooked |
1 cup |
157 |
| Tofu |
1/4 block |
37 |
| Whole grain cereal, ready-to-eat |
3/4 cup |
24 |
| Whole grain cereal, cooked |
1 cup |
56 |
| Whole wheat bread |
1 slice |
24 |
USDA Nutrient Database for Standard References, Release 15 for Magnesium, Mg (mg) |