Written by UConn Dietetics Masters student Stephanie Stringer
Magnesium is one of many essential minerals we need to be healthy,
but what does magnesium actually do for the including the following.
- Making proteins in cells
- Muscle and nerve function
- Regulation of blood pressure
- Heart rhythm
- Building bones
How much magnesium do I need to consume?
Magnesium requirements vary based on age and whether you are male or female. Below are the recommendations for magnesium (in milligrams) from the 2020-2025 Dietary Guidelines for Americans.
| Female | Male | |||||||||||||
| Age | 2-3 | 4-8 | 9-13 | 14-18 | 19-30 | 31-50 | 51+ | 2-3 | 4-8 | 9-13 | 14-18 | 19-30 | 31-50 | 51+ |
| Amount
(mg) |
80 | 130 | 240 | 360 | 310 | 320 | 320 | 80 | 130 | 240 | 410 | 400 | 420 | 420 |
For requirements for under age 2 or during pregnancy/lactation, please visit the Dietary Guidelines for Americans
What foods are high in magnesium?
Magnesium is abundant in nuts, seeds, legumes, whole grains, fruits, vegetables, and even dark chocolate! Some examples follow.
- Almonds (1 ounce) 80 mg
- Roasted pumpkin seeds (1 ounce) 50 mg
- Chia seeds (1 ounce) 111 mg
- Boiled black beans (½ cup) 60 mg
- Quinoa, cooked (½ cup) 60 mg
- Spinach, cooked (½ cup) 78 mg
- Avocado (1 each) 58 mg
- Potato (1 medium with skin) 48 mg
- Dark chocolate (1 ounce with 70-85% cocoa content) 64 mg
References
National Institutes of Health Magnesium Fact Sheet