Magnesium is essential for energy production (ATP), muscle and nerve function, bone health, and blood pressure regulation. It participates in over 300 enzymatic reactions. For guidelines and safety, see the NIH ODS professional fact sheet on magnesium.
Top 15 — magnesium-rich foods
Indicative values (mg/100 g or per serving); variations depending on variety, soil, processing, and cooking. For precise values, use the USDA FoodData Central and Ciqual table.
- Pumpkin seeds/hemp seeds: ~400–600 mg/100 g
- Brazil nuts/almonds/cashews: ~250–400 mg/100 g
- Spinach (cooked): ~80–90 mg/100 g
- Swiss chard (cooked): ~80–90 mg/100 g
- Black beans/kidney beans (cooked): ~60–80 mg/100 g
- Quinoa (cooked): ~60–80 mg/100 g
- Dark chocolate (70–85%): ~200–300 mg/100 g
- Avocado: ~25–30 mg/100 g
- Mackerel/salmon: ~30–50 mg/100 g
- Figs (dried): ~60–70 mg/100 g
- Bananas: ~25–30 mg/100 g
- Whole wheat bread: ~70–90 mg/100 g
- Brown rice (cooked): ~40–50 mg/100 g
- Yogurt/milk: ~10–20 mg/100 g
- Tofu: ~30–50 mg/100 g
Common portions: 30 g nuts/seeds, 150–200 g cooked legumes, 200 g cooked spinach, 30 g dark chocolate, 1 medium banana (~120 g).
Optimizing absorption
- Whole foods: prioritize whole grains, nuts, seeds, legumes, leafy greens, and fish over supplements when possible.
- Processing losses: refining grains removes much of the magnesium; choose whole grain products.
- Cooking methods: magnesium is water-soluble; some is lost in cooking water. Use steaming or baking, or reuse cooking water.
- Vitamin D and calcium: adequate vitamin D and calcium support magnesium metabolism; balance is important.
- Alcohol and diuretics: can increase magnesium losses; adjust intake if needed.
Daily guidelines (recommended intakes)
Usual guidelines: ≈ 400–420 mg/day (men), ≈ 310–320 mg/day (women). See the NIH ODS professional synthesis and EFSA dietary reference values.
| Population | Daily guideline |
|---|---|
| Adult men | ≈ 400–420 mg/day |
| Adult women | ≈ 310–320 mg/day |
| Pregnancy | ≈ 350–360 mg/day |
| Breastfeeding | ≈ 310–320 mg/day |
Risks, interactions and precautions
- Deficiency: muscle cramps, fatigue, weakness, tremors, irregular heartbeat, mood changes. See our magnesium deficiency symptoms guide.
- Supplementation: UL (from supplements/fortified foods): 350 mg/day for adults, according to the NIH ODS fact sheet. Higher doses often cause diarrhea (osmotic effect).
- Kidney function: in chronic kidney disease, magnesium excretion is impaired; intake must be carefully managed under medical supervision.
- Interactions: magnesium can reduce absorption of bisphosphonates, tetracyclines, quinolones; space doses by 2–4 hours. Diuretics and proton pump inhibitors can lower magnesium levels.
Prioritize food sources (nuts, seeds, whole grains, legumes, leafy greens, fish, dark chocolate). If deficiency is documented, supplement under medical guidance and monitor serum magnesium. Avoid high-dose self-supplementation without supervision.
Sources and further reading
- Mechanisms, needs, safety: NIH ODS professional fact sheet – Magnesium.
- Composition tables: USDA FoodData Central, Ciqual table (ANSES).
- EU reference values: EFSA dietary reference values for magnesium.
