Magnesium Sources

Food sources

A large national survey indicated that the average magnesium intake for men (about 320 mg/day) and the average intake for women (about 230 mg/day) were significantly below the current recommended dietary allowance (RDA). In men and women over 70 years of age magnesium intakes were even lower. Such findings suggest that marginal magnesium deficiency may be relatively common in the U.S.

Because magnesium is part of chlorophyll, the green pigment in plants, green leafy vegetables are rich in magnesium. Unrefined grains and nuts also have high magnesium content. Meats and milk have an intermediate magnesium content, while refined foods generally have the lowest magnesium content. Water is a variable source of intake; harder water usually has a higher concentration of magnesium salts. Some foods that are relatively rich in magnesium are listed in the table below along with their magnesium content in milligrams (mg). For more information on the nutrient content of foods you eat frequently, search the USDA food composition database.

Food	Serving	Magnesium (mg)
100% Bran Cereal (e.g., All Bran)	1/2 cup	128.7
Oat bran	1/2 cup dry	96.4
Shredded wheat	2 biscuits	54.3
Brown rice	1 cup cooked	83.8
Almonds	1 ounce (22 almonds)	81.1
Hazelnuts	1 ounce	49.0
Peanuts	1 ounce	49.8
Lima beans	1/2 cup cooked	62.9
Black-eyed peas	1/2 cup cooked	42.8
Spinach, chopped	1/2 cup cooked	78.3
Swiss chard, chopped	1/2 cup cooked	75.2
Okra, sliced	1/2 cup cooked	45.6
Molasses, blackstrap	1 tablespoon	43.0
Banana	1 medium	34.2
Milk 1% fat	8 fluid ounces	33.7

Supplements

Magnesium supplements are available as magnesium oxide, magnesium gluconate, magnesium chloride, and magnesium citrate salts, as well as a number of amino acid chelates, including magnesium aspartate. Magnesium hydroxide is used as an ingredient in a number of antacids.

See also: