Magnesium
Involved in over 300 enzymatic reactions. Supports muscle and nerve function, blood sugar control, and bone health.
Recommended Daily Allowance (RDA)
Daily Requirements by Life Stage 16 groups
| Life Stage | RDA / AI (mg/day) | Upper Limit (mg/day) |
|---|---|---|
| Children 1-3 years | 80.0 | — |
| Children 4-8 years | 130 | — |
| Males 9-13 years | 240 | — |
| Females 9-13 years | 240 | — |
| Males 14-18 years | 410 | — |
| Females 14-18 years | 360 | — |
| Males 19-30 years | 400 | 350 |
| Females 19-30 years | 310 | 350 |
| Males 31-50 years | 420 | — |
| Females 31-50 years | 320 | — |
| Males 51-70 years | 420 | — |
| Females 51-70 years | 320 | — |
| Males 70+ years | 420 | — |
| Females 70+ years | 320 | — |
| Pregnancy | 350 | — |
| Lactation | 310 | — |
Top Foods Highest in Magnesium
Amount per 100g serving. Values in mg per 100g.
Foods Highest in Magnesium (Table)
| # | Food | Per 100g | Group |
|---|---|---|---|
| 1 | Rice bran, crude | 781 mg | Cereal Grains and Pasta |
| 2 | Seeds, cottonseed meal, partially defatted (glandless) | 760 mg | Nut and Seed Products |
| 3 | Seeds, cottonseed flour, partially defatted (glandless) | 721 mg | Nut and Seed Products |
| 4 | Seeds, cottonseed flour, low fat (glandless) | 716 mg | Nut and Seed Products |
| 5 | Spices, basil, dried | 711 mg | Spices and Herbs |
| 6 | Spices, coriander leaf, dried | 694 mg | Spices and Herbs |
| 7 | Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry | 692 mg | Vegetables and Vegetable Products |
| 8 | Seeds, hemp seed, hulled | 650 mg | Nut and Seed Products |
| 9 | Chives, freeze-dried | 640 mg | Vegetables and Vegetable Products |
| 10 | Wheat bran, crude | 611 mg | Cereal Grains and Pasta |
| 11 | Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat | 606 mg | Breakfast Cereals |
| 12 | Spearmint, dried | 602 mg | Spices and Herbs |
| 13 | Beverages, Cocoa mix, powder | 590 mg | Beverages |
| 14 | Seeds, pumpkin and squash seed kernels, roasted, without sal | 550 mg | Nut and Seed Products |
| 15 | Seeds, pumpkin and squash seed kernels, roasted, with salt a | 550 mg | Nut and Seed Products |
| 16 | Seeds, watermelon seed kernels, dried | 515 mg | Nut and Seed Products |
| 17 | Beverages, nutritional shake mix, high protein, powder | 500 mg | Beverages |
| 18 | Seeds, pumpkin and squash seed kernels, dried | 500 mg | Nut and Seed Products |
| 19 | Cocoa, dry powder, unsweetened | 499 mg | Sweets |
| 20 | Cocoa, dry powder, unsweetened, processed with alkali | 476 mg | Sweets |
Health Effects of Magnesium
Magnesium is a cofactor in over 300 enzymatic reactions including energy production, protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation.
Magnesium deficiency causes muscle cramps, tremors, nausea, fatigue, and personality changes. Chronic inadequacy is linked to hypertension, type 2 diabetes, osteoporosis, and migraine.
Excess magnesium from food is not harmful (excreted by kidneys). Supplemental magnesium above UL (350mg/day from supplements) can cause diarrhea, nausea, and cramping.
Absorption & Interactions
Absorbed primarily in the jejunum and ileum via both active (TRPM6/7 channels) and passive paracellular transport. Absorption efficiency is inversely related to intake (40-60% at low intakes, 15-20% at high intakes).
Estimated Magnesium Adequacy by Country
Estimated from national food supply composition (FAO food balance sheets). Shows food supply availability relative to Estimated Average Requirement (EAR), not actual intake. Does not account for fortification, supplements, or distribution inequality.
Other Minerals
Frequently Asked Questions
How much Magnesium do I need per day?
Adult males need 400 mg/day and adult females need 310 mg/day.
Which food has the most Magnesium?
The food highest in Magnesium is Rice bran, crude with 781 mg per 100g.
What does Magnesium do in the body?
Involved in over 300 enzymatic reactions. Supports muscle and nerve function, blood sugar control, and bone health.