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 body? Magnesium plays a role in a variety of vital bodily processes including¹:
- 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 Americans2:
| 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 https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf
What foods are high in magnesium?
Magnesium is abundant in nuts, seeds, legumes, whole grains, fruits, vegetables, and even dark chocolate! 3 Some examples include:
- Almonds – 1 ounce has 80 mg
- Roasted pumpkin seeds – 1 oz has 50 mg
- Chia seeds – 1 oz has 111 mg
- Boiled black beans – ½ cup has 60 mg
- Quinoa (cooked) – ½ cup has 60 mg
- Spinach (cooked) – ½ cup has 78 mg
- Avocado – each has 58 mg
- Potatoes – 1 medium with skin has 48 mg
- Dark chocolate (70-85% cocoa content) – 1 ounce has 64 mg
References:
- https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf
- https://health.clevelandclinic.org/foods-that-are-high-in-magnesium
This material is funded by UDSA’s Supplemental Nutrition Assistance Program (SNAP).
This institution is an equal opportunity provider.