Magnesium is a critical mineral for human health, playing a role in over 300 enzyme systems that regulate reactions throughout the body. Certain people, however, are particularly susceptible to magnesium deficiency, including older adults and those with certain conditions, such as type 2 diabetes or gastrointestinal concerns like Crohn’s disease and celiac disease (an autoimmune disease resulting in gluten intolerance).
Individuals with these conditions may need to pay particular attention to their magnesium levels and make sure they are getting enough of the mineral. While magnesium supplements are an option, the best way to get magnesium—alongside other vital minerals and vitamins—is through food.
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What Is Magnesium?
Magnesium is a mineral found in the body, as well as in certain foods and medications. The mineral is essential for an array of bodily functions, including the regulation of blood pressure and blood sugar, the functioning of muscles and nerves and protein building. Among many other functions, magnesium is necessary for energy production, the structural development of bone and the transport of calcium and potassium, which is key for muscle contraction, nerve impulses and maintaining regular heart rhythm.
Typically, adults have about 25 milligrams of magnesium in their body. Roughly 50% to 60% of that magnesium is contained in the bones with the rest located largely in the soft tissues, such as muscles, tendons nerves and tissues surrounding joints, though there is also a small amount in blood serum[1]Magnesium. National Institutes of Health. Accessed 5/04/2023. .
“[The] human body doesn’t make [magnesium], so we rely upon dietary sources, such as mineral-rich water and foods,” says Deanna Minich, Ph.D., a certified functional medicine practitioner and nutrition scientist based in Oregon. “Fortunately, magnesium is found widely in natural, whole foods and beverages.”
For people who may be concerned about not getting enough magnesium through their diet, the mineral can also be consumed in supplement form. However, it’s important to speak with a health care professional before adding a magnesium supplement to your daily routine.
How Much Magnesium Do I Need?
How much magnesium a person needs depends on their gender and age, as well as whether they’re pregnant or lactating. The National Institutes of Health (NIH) recommends the following amounts of magnesium for different genders and age groups:
| Age | Recommended amount for males (in milligrams) | Recommended amount for females (in milligrams) |
|---|---|---|
| Up to 6 months | 30 | 30 |
| 7 to 12 months | 75 | 75 |
| 1 to 3 years | 80 | 80 |
| 4 to 8 years | 130 | 130 |
| 9 to 13 years | 240 | 240 |
| 14 to 18 years | 410 | 360 |
| 19 to 30 years | 400 | 310 |
| 31 to 50 years | 420 | 320 |
| 51 years and over | 420 | 320 |
Recommendations for magnesium intake are the same for males and females until age 13, whereafter the recommended intake for males is higher than for females.
However, individuals who are pregnant or lactating should aim to increase their magnesium intake with exact amounts depending on their age:
| Age | Recommended amount for pregnant people | Recommended amount for lactating people |
|---|---|---|
| 14 to 18 years | 400 | 360 |
| 19 to 30 years | 350 | 310 |
| 31 to 50 years | 360 | 320 |
What to Know About Magnesium Deficiency
Low magnesium intake can result in health consequences over time, such as hypertension, cardiovascular disease, type 2 diabetes, osteoporosis and migraines.
Certain groups of people are more susceptible to having low levels of magnesium, including older adults, individuals with gastrointestinal diseases like celiac disease, people with type 2 diabetes and people with alcohol dependencies.
Older adults are more likely to have lower magnesium intake, as well as lower absorption rates, due to chronic disease and side effects of medications, says Isabel Maples, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics. Medications that may contribute to magnesium deficiency include bisphosphonates used to treat conditions like osteoporosis (alendronate, risedronate or ibandronate), antibiotics, diuretics or water pills (hydrochlorothiazide or chlorthalidone) and proton pump inhibitors to decrease stomach acid (omeprazole, esomeprazole or lansoprazole).
Early indications of a possible magnesium deficiency may include nausea, vomiting, loss of appetite, weakness and fatigue. Severe deficiencies may include symptoms like numbness, tingling, muscle cramps and contractions, abnormal heart rhythms, coronary spasms, seizures and even personality changes, such as apathy, depression, confusion or agitation. When magnesium levels become severely low, individuals may also experience other mineral deficiencies, like serum calcium or potassium.
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8 Magnesium-Rich Foods, Recommended By Experts
Different foods contain varying amounts of magnesium, and some are easier and more practical to incorporate into a daily diet than others. Here’s a look at some of the foods that are considered magnesium-rich and easy to add to your next meal, according to Dr. Maples and Dr. Minich.
Pumpkin seeds
Out of all the magnesium-rich foods, pumpkin seeds contain some of the highest levels of magnesium, according to the NIH. Raw pumpkin seeds, or pepitas, boast a whopping 500 milligrams of magnesium per 100 grams. They contain a number of other minerals as well, including potassium, phosphorus and zinc. In fact, the American Heart Association reports that a single serving of pumpkin seeds contains nearly half the recommended daily intake of zinc.
To incorporate pumpkin seeds into a daily diet, include in a handful as a snack or sprinkle them on top of a salad, a bowl of soup or add them to baked goods.
Chia seeds
A portion of chia seeds, which is 1 ounce, contains 95 milligrams of magnesium. These tiny seeds are also a notable source of fiber, calcium, phosphorus and potassium. There are a number of ways to incorporate chia seeds into a well-balanced diet, including sprinkling them on top of yogurt, salads or cereal, combining them in muffin or bread batter and other baked good recipes as an egg replacement, or adding a tablespoon of seeds to a smoothie.
Almonds
Almonds are another food that offers a notable amount of magnesium, according to Dr. Minich. Whole raw almonds contain 258 milligrams of magnesium per 100 grams. These nuts are also a notable source of Vitamin E, monounsaturated fats, fiber, biotin, various minerals and antioxidants. Almonds can be consumed on their own, as almond butter spread on apple slices or a piece of toast, or by using almond flour in lieu of an all-purpose flour when baking or if breading meat, such as chicken or fish.
Spinach
Spinach offers approximately 93 milligrams of magnesium per 100 grams. Alongside magnesium, spinach is also rich in nutrients like Vitamin A, Vitamin K and folate, among others. There are a number of ways to consume this leafy green, including on sandwiches in lieu of lettuce, in soups, casseroles or lasagna, or sauteed with garlic and other veggies.
Cashews
Cashews are another nut that contains magnesium. A serving of 100 grams of raw cashew nuts offers 251 milligrams of magnesium, alongside other nutrients like copper and manganese, protein and fat. While cashews contain saturated fat, this mostly comes from stearic acid, which is believed to have a neutralizing effect on blood cholesterol.
Cashews can be eaten by the handful as a crunchy alternative like chips, says Dr. Maples, as well as in the form of cashew butter or blended to make sauces or cream-like replacements in vegan cooking.
Black beans
Every 100 grams of dried black beans contain 180 milligrams of magnesium. This variety of bean also packs fiber, iron, potassium, phosphorus and other nutrients. Plus, there’s a large range of ways to prepare them, such as in soups and chilis, tacos or burritos or salads and side dishes like beans and rice. It’s even possible to incorporate them into baked goods like brownies and cookies.
Peanut butter
Peanut butter contains 193 milligrams of magnesium per 100 grams, making it an ample source of magnesium, according to Dr. Minich. While peanut butter packs a nutritional punch, offering protein, fiber, phosphorus and potassium, it’s important to look out for the potential additions of salt and sugar.
There are endless ways to incorporate peanut butter into a healthy diet including simply eating a spoonful as a snack, slathering it on bread for a sandwich or adding a tablespoon to a smoothie or oatmeal.
Brown rice
Long-grain, unenriched brown rice contains an estimated 115 milligrams of magnesium per 100 grams. Brown rice also offers fiber, certain B vitamins and potassium in higher amounts compared to white rice. Options for adding this grain to your diet include as part of a stir fry or soup, combined with vegetables for a rice bowl or as an ingredient in a veggie burger.
Luckily, for those worried about getting enough magnesium, the mineral is found in natural, whole foods and beverages, according to Dr. Minich. Further, focusing on magnesium consumption isn’t just good for the specific benefits this mineral provides and the bodily functions it supports. “Magnesium-rich foods provide other health benefits, such as dietary fiber, protein, polyphenols and healthy fats like omega-3s,” says Dr. Minich.
