Magnesium is a vital mineral, abundantly present in your body and naturally found in a wide array of foods. It’s also added to certain food products, available as a dietary supplement, and even included in some medications. Acting as a cofactor in over 300 enzyme systems, magnesium plays a crucial role in regulating numerous biochemical reactions throughout your body. These reactions are essential for everything from protein synthesis and muscle and nerve function to blood glucose control and maintaining healthy blood pressure [1-3]. Think of magnesium as a powerhouse mineral that’s absolutely necessary for energy production, oxidative phosphorylation, and glycolysis. Beyond energy, it’s a key component in the structural development of your bones and is essential for the creation of DNA, RNA, and glutathione, a powerful antioxidant. Magnesium’s influence extends to the active transport of calcium and potassium ions across cell membranes, a process that’s critical for nerve signal transmission, muscle contraction, and maintaining a regular heartbeat [3]. Ensuring you consume enough magnesium-rich foods is a cornerstone of maintaining optimal health.
Your body holds approximately 25 grams of magnesium, with the majority (50% to 60%) residing in your bones and the rest distributed throughout soft tissues [4]. Interestingly, less than 1% of your total magnesium is found in your blood serum, and these levels are meticulously controlled. Normal serum magnesium concentrations typically range from 0.75 to 0.95 millimoles (mmol)/L [1,5]. When serum magnesium levels dip below 0.75 mmol/L, it’s classified as hypomagnesemia [6]. Your kidneys are the primary regulators of magnesium balance, usually excreting around 120 mg of magnesium daily through urine [2]. However, when your magnesium levels are low, your body cleverly reduces urinary excretion to conserve this vital mineral [1].
Assessing your magnesium status isn’t straightforward because most of it is stored within your cells and bones [3]. The most common and readily available assessment method is measuring serum magnesium concentration. However, it’s important to note that serum levels don’t always accurately reflect total body magnesium levels or tissue concentrations [6]. Other assessment methods, such as measuring magnesium concentrations in red blood cells, saliva, and urine, or conducting a magnesium-loading test, are also used, but no single method is universally considered perfect [7]. Some experts believe the tolerance test, which measures urinary magnesium after a magnesium infusion, is the most effective method for adults [4], while others disagree [3]. A comprehensive evaluation of magnesium status might require both laboratory tests and a thorough clinical assessment [6]. Therefore, focusing on incorporating Magnesium Foods into your daily diet is a proactive approach to ensure adequate intake.
Recommended Daily Magnesium Intake
The Dietary Reference Intakes (DRIs) for magnesium, established by the Food and Nutrition Board (FNB) at the Institute of Medicine of the National Academies, provide intake recommendations for magnesium and other essential nutrients [1]. DRIs are a set of reference values designed to plan and assess nutrient intakes for healthy populations. These values, which differ based on age and sex, include:
- Recommended Dietary Allowance (RDA): The average daily intake level sufficient to meet the nutrient needs of nearly all (97%–98%) healthy individuals. RDAs are frequently used to plan nutritionally adequate diets for individuals.
- Adequate Intake (AI): Established when there’s insufficient evidence to determine an RDA, AI is an intake level assumed to ensure nutritional adequacy.
- Estimated Average Requirement (EAR): The average daily intake level estimated to meet the needs of 50% of healthy individuals. EARs are typically used to assess nutrient intakes of groups and plan adequate diets for them, and can also be used to assess individual intakes.
- Tolerable Upper Intake Level (UL): The maximum daily intake unlikely to cause adverse health effects.
Table 1 outlines the current RDAs for magnesium [1]. For infants up to 12 months, the FNB has set an AI for magnesium, equivalent to the average intake of magnesium in healthy, breastfed infants, with solid foods added for those aged 7–12 months.
Table 1: Recommended Dietary Allowances (RDAs) for Magnesium [1]
| Age | Male | Female | Pregnancy | Lactation |
|---|---|---|---|---|
| Birth to 6 months | 30 mg* | 30 mg* | ||
| 7–12 months | 75 mg* | 75 mg* | ||
| 1–3 years | 80 mg | 80 mg | ||
| 4–8 years | 130 mg | 130 mg | ||
| 9–13 years | 240 mg | 240 mg | ||
| 14–18 years | 410 mg | 360 mg | 400 mg | 360 mg |
| 19–30 years | 400 mg | 310 mg | 350 mg | 310 mg |
| 31–50 years | 420 mg | 320 mg | 360 mg | 320 mg |
| 51+ years | 420 mg | 320 mg |
*Adequate Intake (AI)
Top Food Sources of Magnesium
Magnesium is widespread in both plant and animal-based foods, as well as in beverages. Excellent magnesium foods include green leafy vegetables such as spinach, legumes, nuts, seeds, and whole grains [1,3]. Generally, foods rich in dietary fiber are also good sources of magnesium. Furthermore, magnesium is added to certain breakfast cereals and other fortified food products. However, it’s important to note that some food processing methods, like refining grains which removes the nutrient-rich germ and bran, can significantly reduce magnesium content [1]. Even water, including tap, mineral, and bottled water, can contribute to your magnesium intake, though the amount varies greatly depending on the source and brand, ranging from 1 mg/L to over 120 mg/L [8]. Typically, your body absorbs around 30% to 40% of the magnesium you consume from dietary sources [2,9]. Prioritizing magnesium foods in your diet is key to meeting your daily needs.
Table 2: Magnesium Content of Selected Foods [10]
| Food | Milligrams (mg) per serving | Percent DV* |
|---|---|---|
| Pumpkin seeds, roasted, 1 ounce | 156 | 37 |
| Chia seeds, 1 ounce | 111 | 26 |
| Almonds, dry roasted, 1 ounce | 80 | 19 |
| Spinach, boiled, ½ cup | 78 | 19 |
| Cashews, dry roasted, 1 ounce | 74 | 18 |
| Peanuts, oil roasted, ¼ cup | 63 | 15 |
| Cereal, shredded wheat, 2 large biscuits | 61 | 15 |
| Soymilk, plain or vanilla, 1 cup | 61 | 15 |
| Black beans, cooked, ½ cup | 60 | 14 |
| Edamame, shelled, cooked, ½ cup | 50 | 12 |
| Peanut butter, smooth, 2 tablespoons | 49 | 12 |
| Potato, baked with skin, 3.5 ounces | 43 | 10 |
| Rice, brown, cooked, ½ cup | 42 | 10 |
| Yogurt, plain, low fat, 8 ounces | 42 | 10 |
| Breakfast cereals, fortified with 10% DV | 42 | 10 |
| Oatmeal, instant, 1 packet | 36 | 9 |
| Kidney beans, canned, ½ cup | 35 | 8 |
| Banana, 1 medium | 32 | 8 |
| Salmon, Atlantic, farmed, cooked, 3 oz | 26 | 6 |
| Milk, 1 cup | 24–27 | 6 |
| Halibut, cooked, 3 ounces | 24 | 6 |
| Raisins, ½ cup | 23 | 5 |
| Bread, whole wheat, 1 slice | 23 | 5 |
| Avocado, cubed, ½ cup | 22 | 5 |
| Chicken breast, roasted, 3 ounces | 22 | 5 |
| Beef, ground, 90% lean, pan broiled, 3 oz | 20 | 5 |
| Broccoli, chopped and cooked, ½ cup | 12 | 3 |
| Rice, white, cooked, ½ cup | 10 | 2 |
| Apple, 1 medium | 9 | 2 |
| Carrot, raw, 1 medium | 7 | 2 |
*DV = Daily Value. The U.S. Food and Drug Administration (FDA) has established DVs to help consumers understand the nutrient content of foods and supplements within a complete diet. The DV for magnesium is 420 mg for adults and children aged 4 years and older [11]. While food labels aren’t required to list magnesium content unless it’s been added, foods providing 20% or more of the DV are considered high sources. However, even foods with lower percentages contribute to a healthy magnesium intake.
For a more detailed breakdown of magnesium content in various foods, the U.S. Department of Agriculture’s (USDA’s) FoodData Central [10] is an excellent resource. It provides comprehensive lists of magnesium foods, organized by nutrient content and food name.
Magnesium Supplements
Magnesium supplements are available in diverse forms, including magnesium oxide, citrate, and chloride [2,3]. When choosing a supplement, the Supplement Facts panel will indicate the amount of elemental magnesium, which is the actual amount of magnesium in the product, not the total weight of the magnesium compound.
Absorption rates vary among different types of magnesium supplements. Magnesium forms that dissolve readily in liquid are generally absorbed more efficiently in the gut compared to less soluble forms [2,12]. Studies suggest that magnesium aspartate, citrate, lactate, and chloride are more completely absorbed and more bioavailable than magnesium oxide and magnesium sulfate [12-16]. It’s also worth noting that very high doses of zinc from supplements (142 mg/day) may interfere with magnesium absorption and disrupt the body’s magnesium balance [17].
Magnesium in Medications
Magnesium is a primary ingredient in several laxatives [18]. For instance, Phillips’ Milk of Magnesia provides 500 mg of elemental magnesium (as magnesium hydroxide) per tablespoon, with recommended dosages of up to 4 tablespoons daily for adolescents and adults [19]. While this dose exceeds the safe upper limit, the laxative effect reduces the amount of magnesium absorbed. Additionally, magnesium is found in some over-the-counter remedies for heartburn and acid indigestion [18]. Extra-strength Rolaids, for example, contains 55 mg of elemental magnesium (as magnesium hydroxide) per tablet [20], whereas Tums is magnesium-free [21].
Magnesium Intake and Status in the US
Dietary surveys consistently show that many individuals in the United States don’t consume the recommended amounts of magnesium through magnesium foods and beverages. An analysis of data from the National Health and Nutrition Examination Survey (NHANES) from 2013–2016 revealed that 48% of Americans across all age groups consume less magnesium than their respective EARs from food and drinks. Adult men aged 71 and older, along with adolescent males and females, are particularly likely to have low magnesium intakes [22]. A separate study using NHANES data from 2003–2006 indicated that average magnesium intakes from food alone were higher among dietary supplement users (350 mg for men and 267 mg for women, meeting or slightly exceeding EARs) compared to non-users (268 mg for men and 234 mg for women) [23]. When supplements were considered, average total magnesium intakes rose to 449 mg for men and 387 mg for women, surpassing EAR levels.
Currently, there’s a lack of recent data on magnesium status in the United States. Dietary magnesium intake is typically used as an indicator of magnesium status. NHANES hasn’t measured serum magnesium levels in participants since 1974 [24], and routine electrolyte testing in hospitals and clinics doesn’t typically include magnesium evaluation [2]. Therefore, understanding magnesium foods and ensuring adequate dietary intake is particularly important.
Magnesium Deficiency: Symptoms and Risks
Symptomatic magnesium deficiency due to low dietary intake is rare in healthy individuals because the kidneys efficiently regulate magnesium excretion [3]. However, chronically low magnesium intake or excessive magnesium loss due to certain health conditions, chronic alcoholism, or specific medications can lead to magnesium deficiency.
Early signs of magnesium deficiency may include loss of appetite, nausea, vomiting, fatigue, and weakness. As the deficiency progresses, symptoms can worsen to include numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms, and coronary spasms [1,2]. Severe magnesium deficiency can also lead to hypocalcemia or hypokalemia (low serum calcium or potassium levels) due to disruptions in mineral homeostasis [2]. Recognizing magnesium foods and ensuring sufficient intake can help prevent these deficiencies.
Groups at Higher Risk of Magnesium Inadequacy
Magnesium inadequacy, where intakes are below the RDA but above the level causing overt deficiency, can still pose health risks. Certain groups are more susceptible to magnesium inadequacy due to insufficient intake, medical conditions, or medications that impair magnesium absorption or increase its loss.
Individuals with Gastrointestinal Diseases
Chronic diarrhea and fat malabsorption associated with conditions like Crohn’s disease, celiac disease, and regional enteritis can lead to magnesium depletion over time [2]. Surgical resection or bypass of the small intestine, particularly the ileum, often results in malabsorption and magnesium loss [2]. For these individuals, careful attention to magnesium foods and potentially supplementation is important.
People with Type 2 Diabetes
Magnesium deficits and increased urinary magnesium excretion are common in individuals with insulin resistance and/or type 2 diabetes [25,26]. The magnesium loss is thought to be a consequence of elevated glucose concentrations in the kidneys, leading to increased urine production [2]. Maintaining adequate magnesium levels through magnesium foods is particularly crucial for those with diabetes.
Individuals with Alcohol Dependence
Magnesium deficiency is frequently observed in people with chronic alcoholism [2]. Factors contributing to this deficiency include poor dietary intake and nutritional status, gastrointestinal issues like vomiting, diarrhea, and fatty stools (steatorrhea) from pancreatitis, kidney dysfunction leading to excessive urinary magnesium excretion, phosphate depletion, vitamin D deficiency, acute alcoholic ketoacidosis, and hyperaldosteronism secondary to liver disease [2,27]. Nutritional support, including magnesium foods and supplements, is often necessary for this population.
Older Adults
Older adults tend to have lower dietary magnesium intakes compared to younger adults [21,28]. Furthermore, magnesium absorption from the gut decreases, and renal magnesium excretion increases with age [29]. Older adults are also more likely to have chronic diseases or take medications that can affect magnesium status, increasing their risk of depletion [1,30]. Ensuring sufficient magnesium intake through magnesium foods is especially important for maintaining health in older age.
Magnesium and Its Role in Health
Consistent low magnesium intake can disrupt biochemical pathways and elevate the risk of various health issues over time. Here we explore the potential role of magnesium in four key health conditions: hypertension and cardiovascular disease, type 2 diabetes, osteoporosis, and migraine headaches.
Magnesium and Cardiovascular Health
Hypertension is a major risk factor for heart disease and stroke. While studies suggest magnesium supplementation might slightly lower blood pressure, the effect is generally modest. A meta-analysis of 12 clinical trials involving 545 hypertensive participants found that magnesium supplementation for 8–26 weeks resulted in only a small reduction (2.2 mmHg) in diastolic blood pressure [31]. Magnesium doses in these studies ranged from approximately 243 to 973 mg/day. Another meta-analysis of 22 studies with 1,173 normotensive and hypertensive adults indicated that magnesium supplementation for 3–24 weeks reduced systolic blood pressure by 3–4 mmHg and diastolic blood pressure by 2–3 mmHg [32]. The effect was more pronounced when supplemental magnesium intake exceeded 370 mg/day in crossover-design trials. The DASH diet, rich in fruits, vegetables, low-fat dairy, and lower in overall fat, has been shown to lower systolic and diastolic blood pressure by an average of 5.5 and 3.0 mmHg, respectively [33]. However, the DASH diet also increases intake of other blood pressure-lowering nutrients like potassium and calcium, making it difficult to isolate magnesium’s independent contribution.
Caption: Spinach, a magnesium food, is a leafy green vegetable.
In 2022, the FDA approved a qualified health claim for magnesium-containing foods and supplements [34]. An example claim states, “Consuming diets with adequate magnesium may reduce the risk of high blood pressure (hypertension). However, FDA has concluded that the evidence is inconsistent and inconclusive.” Foods and supplements carrying this claim must provide at least 84 mg of magnesium per serving, and supplements are limited to a maximum of 350 mg.
Prospective studies have explored the link between magnesium intake and heart disease. The Atherosclerosis Risk in Communities study, assessing 14,232 White and African-American adults aged 45 to 64, found that over 12 years, individuals in the highest quartile of normal serum magnesium (≥0.88 mmol/L) had a 38% lower risk of sudden cardiac death compared to those in the lowest quartile (≤0.75 mmol/L) [35]. However, dietary magnesium intake wasn’t associated with sudden cardiac death risk in this study. Another prospective study following 88,375 female nurses over 26 years found that women in the highest quartiles of ingested and plasma magnesium had a 34% and 77% lower risk of sudden cardiac death, respectively [36]. A study of 7,664 adults in the Netherlands without cardiovascular disease showed that low urinary magnesium excretion (an indicator of low dietary magnesium intake) was linked to a higher risk of ischemic heart disease over 10.5 years. Plasma magnesium concentrations were not associated with risk [37]. A systematic review and meta-analysis of prospective studies confirmed that higher serum magnesium levels were significantly associated with a lower risk of cardiovascular disease, and higher dietary magnesium intakes (up to approximately 250 mg/day) were linked to a significantly lower risk of ischemic heart disease [38].
Increased magnesium intake may also reduce stroke risk. A meta-analysis of seven prospective trials with 241,378 participants showed that each additional 100 mg/day of dietary magnesium was associated with an 8% reduction in total stroke risk, particularly ischemic stroke [39]. However, observational studies like these can be influenced by confounding factors, such as other nutrients or dietary components. Further large-scale clinical trials are needed to fully understand magnesium’s role in heart health and cardiovascular disease prevention [40]. Focusing on magnesium foods as part of a heart-healthy diet is a prudent approach.
Magnesium and Type 2 Diabetes
Diets rich in magnesium foods are associated with a significantly reduced risk of type 2 diabetes, likely due to magnesium’s crucial role in glucose metabolism [41,42]. Hypomagnesemia may worsen insulin resistance, a precursor to diabetes, or be a consequence of it [43]. Diabetes can lead to increased urinary magnesium losses, and subsequent magnesium inadequacy may impair insulin secretion and action, further complicating diabetes management [3].
Most research on magnesium intake and type 2 diabetes risk comes from prospective cohort studies. A meta-analysis of seven such studies, involving 286,668 patients and 10,912 diabetes cases over 6 to 17 years, found that a 100 mg/day increase in total magnesium intake was associated with a statistically significant 15% reduction in diabetes risk [41]. Another meta-analysis of eight prospective cohort studies following 271,869 adults over 4 to 18 years showed a significant inverse relationship between magnesium intake from food and type 2 diabetes risk, with a 23% risk reduction when comparing the highest to lowest intake levels [44].
Caption: Almonds are a magnesium food and a type of nut.
A 2011 meta-analysis of 13 prospective studies, with 536,318 participants and 24,516 diabetes cases followed for 4 to 20 years, also found an inverse, dose-responsive association between magnesium intake and type 2 diabetes risk. However, this association reached statistical significance only in overweight individuals (BMI ≥25) and not in those with normal weight (BMI <25) [45]. Again, observational studies have limitations due to potential confounding factors.
Limited short-term clinical trials examining supplemental magnesium’s effects on type 2 diabetes control have yielded mixed results [42,46]. For instance, a Brazilian trial involving 128 patients with poorly controlled diabetes compared placebo to 500 mg/day or 1,000 mg/day magnesium oxide supplements (providing 300 or 600 mg elemental magnesium, respectively) [47]. After 30 days, the higher dose group showed increased magnesium levels and improved glycemic control. Another small Mexican trial with type 2 diabetes patients and hypomagnesemia found that a liquid magnesium chloride supplement (300 mg/day elemental magnesium) for 16 weeks significantly reduced fasting glucose and glycosylated hemoglobin compared to placebo, and normalized serum magnesium levels [48]. Conversely, a 3-month trial using magnesium aspartate (369 mg/day elemental magnesium) in 50 insulin-using type 2 diabetes patients showed no effect on glycemic control compared to placebo [49].
The American Diabetes Association states that current evidence is insufficient to support routine magnesium supplementation for glycemic control in diabetes. They also note a lack of clear evidence that vitamin and mineral supplementation benefits people with diabetes without underlying nutritional deficiencies [46]. The emphasis remains on a balanced diet including magnesium foods.
Magnesium and Osteoporosis
Magnesium is integral to bone formation and influences osteoblast and osteoclast activity [50]. It also regulates parathyroid hormone and active vitamin D, key players in bone homeostasis. Population-based studies have shown positive correlations between magnesium intake and bone mineral density in both sexes [51]. Research also indicates that women with osteoporosis have lower serum magnesium levels compared to those with osteopenia or without bone density issues [52]. These findings suggest magnesium deficiency may be a risk factor for osteoporosis [50].
While research is limited, studies suggest that increasing magnesium intake through magnesium foods or supplements may improve bone mineral density in postmenopausal and elderly women [1]. One short-term study found that 290 mg/day elemental magnesium (as magnesium citrate) for 30 days in 20 postmenopausal women with osteoporosis reduced bone turnover compared to placebo, suggesting decreased bone loss [53]. Diets providing recommended magnesium levels support bone health, but more research is needed to fully understand magnesium’s role in osteoporosis prevention and management. Incorporating magnesium foods is a crucial aspect of bone health.
Magnesium and Migraine Headaches
Magnesium deficiency is linked to factors that can trigger headaches, including neurotransmitter release and vasoconstriction [54]. Individuals experiencing migraines often have lower serum and tissue magnesium levels than those without migraines.
However, research on magnesium supplements for migraine prevention or symptom reduction is limited. Three out of four small, short-term, placebo-controlled trials showed modest reductions in migraine frequency in patients receiving up to 600 mg/day magnesium [54]. A review on migraine prophylaxis suggested that 300 mg magnesium twice daily, alone or with medication, can be effective for migraine prevention [55].
The American Academy of Neurology and the American Headache Society concluded in their evidence-based guideline update that magnesium therapy is probably effective for migraine prevention [56]. Given that typical migraine prevention doses exceed the UL, this treatment should only be used under medical supervision. While supplements may play a role, ensuring adequate magnesium intake through magnesium foods is a foundational approach.
Health Risks of Excessive Magnesium Intake
Consuming excessive magnesium from food sources poses no health risk in healthy individuals because the kidneys efficiently eliminate any surplus through urine [29]. However, high doses of magnesium from supplements or medications can commonly cause diarrhea, often accompanied by nausea and abdominal cramping [1]. Magnesium carbonate, chloride, gluconate, and oxide are among the forms most frequently reported to cause diarrhea [12]. The diarrhea and laxative effects of magnesium salts result from the osmotic activity of unabsorbed salts in the intestine and colon, as well as the stimulation of gastric motility [57].
Very high doses of magnesium-containing laxatives and antacids (typically exceeding 5,000 mg/day) have been linked to magnesium toxicity [58], including fatal hypermagnesemia in infants and elderly individuals [59,60]. Symptoms of magnesium toxicity, usually appearing when serum concentrations surpass 1.74–2.61 mmol/L, can include hypotension, nausea, vomiting, facial flushing, urinary retention, ileus, depression, and lethargy, progressing to muscle weakness, breathing difficulties, extreme hypotension, irregular heartbeat, and cardiac arrest [29]. The risk of magnesium toxicity is heightened in individuals with impaired renal function or kidney failure due to reduced magnesium elimination capacity [1,29].
The FNB has established ULs for supplemental magnesium for healthy individuals across different age groups (Table 3) [1]. Notably, the ULs are often lower than the RDAs because RDAs encompass magnesium from all sources (food, beverages, supplements, medications), while ULs specifically address magnesium from supplements and medications, excluding naturally occurring magnesium in magnesium foods and beverages.
Table 3: Tolerable Upper Intake Levels (ULs) for Supplemental Magnesium [1]
| Age | Male | Female | Pregnant | Lactating |
|---|---|---|---|---|
| Birth to 12 months | Not established | Not established | ||
| 1–3 years | 65 mg | 65 mg | ||
| 4–8 years | 110 mg | 110 mg | ||
| 9–18 years | 350 mg | 350 mg | 350 mg | 350 mg |
| 19+ years | 350 mg | 350 mg | 350 mg | 350 mg |
Interactions of Magnesium with Medications
Certain medications can interact with magnesium supplements or impact magnesium status. Here are a few examples, and it’s crucial to discuss magnesium intakes with healthcare providers when taking these or other medications regularly.
Bisphosphonates
Magnesium-rich supplements or medications can hinder the absorption of oral bisphosphonates like alendronate (Fosamax), used for osteoporosis treatment [61]. Separate intake of magnesium-rich products and oral bisphosphonates by at least 2 hours [57].
Antibiotics
Magnesium can form insoluble complexes with tetracycline antibiotics (e.g., demeclocycline, doxycycline) and quinolone antibiotics (e.g., ciprofloxacin, levofloxacin). Take these antibiotics at least 2 hours before or 4–6 hours after magnesium-containing supplements [57,62].
Diuretics
Chronic use of loop diuretics (e.g., furosemide, bumetanide) and thiazide diuretics (e.g., hydrochlorothiazide, ethacrynic acid) can increase urinary magnesium loss and potentially lead to magnesium depletion [63]. Conversely, potassium-sparing diuretics like amiloride and spironolactone reduce magnesium excretion [63].
Proton Pump Inhibitors (PPIs)
Prescription PPI drugs like esomeprazole magnesium (Nexium) and lansoprazole (Prevacid), when used long-term (typically over a year), can cause hypomagnesemia [64]. While magnesium supplements often raise low serum magnesium levels caused by PPIs, in some cases, supplements are ineffective, necessitating PPI discontinuation. The FDA recommends healthcare professionals consider checking serum magnesium levels before initiating long-term PPI treatment and monitoring levels periodically in these patients [64].
Incorporating Magnesium Foods into Healthful Diets
The 2020–2025 Dietary Guidelines for Americans emphasizes obtaining nutrients primarily from foods, stating, “Because foods provide an array of nutrients and other components that have benefits for health, nutritional needs should be met primarily through foods… In some cases, fortified foods and dietary supplements are useful when it is not possible otherwise to meet needs for one or more nutrients (e.g., during specific life stages such as pregnancy).”
For detailed guidance on building a healthy dietary pattern, refer to the Dietary Guidelines for Americans and the USDA’s MyPlate.
A healthy dietary pattern, as outlined in the Dietary Guidelines for Americans, includes:
- Variety of vegetables; fruits; grains (at least half whole grains); fat-free and low-fat milk, yogurt, and cheese; and oils. Whole grains and dark-green leafy vegetables are excellent magnesium foods. Low-fat milk and yogurt also contribute magnesium. Some ready-to-eat breakfast cereals are fortified with magnesium.
- Variety of protein foods such as lean meats; poultry; eggs; seafood; beans, peas, and lentils; nuts and seeds; and soy products. Dried beans and legumes (like soybeans, baked beans, lentils, and peanuts) and nuts (such as almonds and cashews) are valuable magnesium foods.
- Limiting foods and beverages high in added sugars, saturated fat, and sodium.
- Limiting alcoholic beverages.
- Staying within daily calorie needs.
By prioritizing magnesium foods within a balanced and varied diet, you can effectively support your overall health and well-being.
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Updated: June 2, 2022 History of changes to this fact sheet
