Magnesium is an important mineral in the human body and has many important functions and uses including development of bones, DNA, RNA as well as helping calcium and potassium ions across cell membranes (15). This is extremely important as it allows for nerve conduction, muscle contraction and normal heart rhythm (15, 3). Magnesium amounts are regulated by the kidneys so if too much is eaten it is easily excreted (15, 2).
Food | Milligrams (mg) per serving | Percent (%) DV* |
---|---|---|
Almonds, dry roasted, 1 ounce | 80 | 19 |
Spinach, boiled, ½ cup | 78 | 19 |
Cashews, dry roasted, 1 ounce | 74 | 18 |
Peanuts, oil roasted, ¼ cup | 63 | 15 |
Cereal, shredded wheat, 2 large biscuits | 61 | 15 |
Soymilk, plain or vanilla, 1 cup | 61 | 15 |
Black beans, cooked, ½ cup | 60 | 14 |
Edamame, shelled, cooked, ½ cup | 50 | 12 |
Peanut butter, smooth, 2 tablespoons | 49 | 12 |
Potato, baked with skin, 3.5 ounces | 43 | 10 |
Rice, brown, cooked, ½ cup | 42 | 10 |
Yogurt, plain, low fat, 8 ounces | 42 | 10 |
Breakfast cereals, fortified with 10% of the DV for magnesium, 1 serving | 42 | 10 |
Oatmeal, instant, 1 packet | 36 | 9 |
Kidney beans, canned, ½ cup | 35 | 8 |
Banana, 1 medium | 32 | 8 |
Salmon, Atlantic, farmed, cooked, 3 ounces | 26 | 6 |
Milk, 1 cup | 24-27 | 6 |
Halibut, cooked, 3 ounces | 24 | 9 |
Raisins, ½ cup | 23 | 5 |
Bread, whole wheat, 1 slice | 23 | 5 |
Avocado, cubed, ½ cup | 22 | 5 |
Chicken breast, roasted, 3 ounces | 22 | 5 |
Beef, ground, 90% lean, pan broiled, 3 ounces | 20 | 5 |
Broccoli, chopped and cooked, ½ cup | 12 | 3 |
Rice, white, cooked, ½ cup | 10 | 2 |
Apple, 1 medium | 9 | 2 |
Carrot, raw, 1 medium | 7 | 2 |
*DV = Daily Value. The U.S. Food and Drug Administration (FDA) developed DVs to help consumers compare the nutrient contents of foods and dietary supplements within the context of a total diet (4). The DV for magnesium on the new Nutrition Facts and Supplement Facts labels and used for the values in Table 2 is 420 mg for adults and children aged 4 years and older (4).
Decreased amounts of magnesium for longer periods can lead to deficiencies including lowered appetite, nausea, vomiting, fatigue and weakness (15, 1, 2). As magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms, and coronary spasms can occur (15, 1, 2). Severe magnesium deficiency can result in hypocalcemia or hypokalemia (low serum calcium or potassium levels, respectively) because mineral homeostasis is disrupted (2).
The NIH reports that those who suffer from generally lower absorption rates of magnesium are those with Gastrointestinal diseases such as Celiac, Crohn’s etc, those with Type 2 Diabetes and alcohol dependence (2, 6, 7, 8). Older adults those with osteoporosis, and migraine headaches (1, 15, 5, 9, 10, 11-13).
Interestingly magnesium deficiency is related to factors that promote headaches, including neurotransmitter release and vasoconstriction (14). People who experience migraine headaches have lower levels of serum and tissue magnesium than those who do not (15).
Age | Male | Female | Pregnant | Lactating |
---|---|---|---|---|
Birth to 12 months | None established | None established | ||
1–3 years | 65 mg | 65 mg | ||
4–8 years | 110 mg | 110 mg | ||
9–18 years | 350 mg | 350 mg | 350 mg | 350 mg |
19+ years | 350 mg | 350 mg | 350 mg | 350 mg |
The Dietary Guidelines for Americans describes a healthy eating pattern as one that:
References:
1118 Outlet Collection Way #101
Auburn, WA 98001