How Much Magnesium Do You Need Each Day?
Most Australian adults need between 310 and 420 mg of magnesium a day, yet many aren't getting enough through their diet.
According to the Australian Health Survey, 41% of men and 35% of women aged 19 and over had inadequate magnesium intakes.
Teenagers were even more likely to fall short, with approximately 72% of girls and 61% of boys aged 14-18 not meeting their magnesium requirements.
Magnesium is an essential mineral involved in hundreds of processes throughout the body, including normal muscle function, nervous system function and energy metabolism.
The recommended dietary intake (RDI) varies depending on your age, sex and life stage.
| Group | Recommended magnesium per day |
|---|---|
| Men aged 19-30 | 400 mg |
| Men aged 31+ | 420 mg |
| Women aged 19-30 | 310 mg |
| Women aged 31+ | 320 mg |
| Pregnancy, aged 19-30 | 350 mg |
| Pregnancy, aged 31-50 | 360 mg |
The good news? Plenty of everyday foods are naturally rich in magnesium.
From pumpkin seeds and spinach to nuts, legumes and wholegrains, there are many ways to increase your magnesium intake through food.
Here's where to find it.
What Are the Best Magnesium-Rich Foods?
Seeds, nuts, leafy green vegetables and legumes are among the richest everyday dietary sources of magnesium.
In fact, a small handful of pumpkin seeds alone can provide approximately half of a woman's daily magnesium requirements.
If you're wondering which foods are highest in magnesium, the following table provides a useful starting point.
Magnesium-Rich Foods List
| Food | Serving size | Approximate magnesium |
|---|---|---|
| Pumpkin seeds | ¼ cup (about 30 g) | 150-175 mg |
| Spinach, cooked | 1 cup | 155 mg |
| Sunflower seeds | ¼ cup | 129 mg |
| Chia seeds | ¼ cup | 111 mg |
| Cashews | ¼ cup | 74 mg |
| Almonds | 30 g (about 23 nuts) | 70 mg |
| Soy milk | 1 cup | 61 mg |
| Black beans | ½ cup | 60 mg |
| Tofu | ¾ cup | 50-90 mg |
| Edamame, shelled | ½ cup | 50 mg |
| Cocoa powder | 2 tablespoons | 50 mg |
| Peanut butter | 2 tablespoons | 49 mg |
| Baked beans | ¾ cup | 49 mg |
| Potato, baked with skin | 1 small (100 g) | 48 mg |
| Brown rice, cooked | ½ cup | 42 mg |
| Yoghurt | 1 cup | 42 mg |
| Banana | 1 medium | 35 mg |
| Milk | 1 cup | 32 mg |
| Wholemeal bread | 1 slice | 23 mg |
| Avocado | ½ medium | 23 mg |
Source: AboutKidsHealth, The Hospital for Sick Children. Magnesium content is approximate and may vary depending on the brand, serving size and preparation method.
Which Fruit Is Highest in Magnesium?
Bananas are one of the better common fruit sources of magnesium, providing approximately 35 mg per medium banana.
Avocado is another option, with half a medium avocado providing approximately 23 mg.
Although fruit generally contains less magnesium than seeds, nuts and leafy greens, it can still contribute to your overall daily intake.
What Drinks Are High in Magnesium?
Some everyday drinks can also contribute to your magnesium intake.
Soy milk provides approximately 61 mg of magnesium per cup, while dairy milk contains around 32 mg per cup.
A hot chocolate made with cocoa powder can provide additional magnesium, depending on the ingredients and serving size.
While drinks may contribute to your daily intake, magnesium-rich foods such as seeds, nuts, legumes and leafy greens generally provide more concentrated sources.
What Does a Magnesium-Rich Day of Eating Look Like?
Can you get enough magnesium from food alone?
Yes. It's possible to meet your recommended daily magnesium intake through a balanced diet.
The key is including a variety of magnesium-rich foods throughout the day rather than relying on one particular ingredient.
Here's an example of how everyday meals can contribute to your daily magnesium intake.
Sample Magnesium-Rich Meal Plan
| Meal | Foods | Approximate magnesium |
|---|---|---|
| Breakfast | 1 cup yoghurt, 2 tablespoons chia seeds, 1 banana | 130 mg |
| Lunch | 2 slices wholemeal bread with 2 tablespoons peanut butter | 95 mg |
| Snack | 30 g almonds | 70 mg |
| Dinner | ¾ cup tofu, ½ cup brown rice, ½ cup cooked spinach | 170 mg |
| Daily total | 465 mg |
Values are approximate and based on the magnesium content of the foods listed above.
This example shows how a combination of everyday foods can contribute to meeting daily magnesium requirements.
However, not everyone eats this way consistently.
Swap the almonds for chips, choose white bread instead of wholemeal, or leave the spinach off your dinner plate, and your daily magnesium intake can drop considerably.
That's why understanding where magnesium comes from can be useful when planning balanced meals.
Why Might Your Diet Be Low in Magnesium?
Even a generally balanced diet can sometimes fall short of providing enough magnesium.
Several dietary and lifestyle factors may contribute to inadequate magnesium intake or affect magnesium levels.
1. Refined and Processed Foods
Highly refined flours generally contain less magnesium than wholegrain alternatives.
This means foods such as white bread, pastries and many packaged snacks may contribute relatively little magnesium compared with wholegrains, nuts, seeds and legumes.
Choosing wholegrain foods more often can help increase your dietary magnesium intake.
2. Lifestyle Factors
Alcohol consumption, high caffeine intake, stress and intense exercise may influence magnesium balance or requirements.
These factors can be relevant when considering your overall magnesium intake and lifestyle.
3. Certain Medicines
Some medicines may affect magnesium levels.
For example, proton pump inhibitors used for reflux and certain diuretics have been associated with changes in magnesium status.
If you take regular medication and are concerned about your magnesium levels, speak with your pharmacist or healthcare professional.
4. Age and Life Stage
Magnesium requirements and dietary intake can vary throughout life.
Teenagers, older adults and pregnant women may have different nutritional needs or be more likely to experience inadequate intake.
Understanding your recommended magnesium intake can help you make informed dietary choices.
When Can a Magnesium Supplement Help?
Food should be the first consideration when looking to meet your daily magnesium requirements.
However, if your diet regularly contains limited amounts of seeds, nuts, leafy greens, legumes and wholegrains, you may find it more challenging to meet your recommended intake through food alone.
Magnesium supplements can provide an additional source of magnesium when dietary intake is inadequate.
For adults, Australian nutrient reference guidelines set an upper level of 350 mg per day for magnesium from supplements, separate from magnesium obtained naturally through food.
When comparing magnesium supplements, it's useful to consider the amount of elemental magnesium provided per serving.
Magnesium glycinate is one form of magnesium commonly used in supplements.
If you're considering supplementation, check the label directions and speak with a healthcare professional about what may be appropriate for your individual circumstances.
The Bottom Line
Most Australian adults need between 310 and 420 mg of magnesium each day, yet a substantial proportion don't meet their recommended intake through food.
The good news is that many everyday foods naturally contain magnesium.
Pumpkin seeds, spinach, sunflower seeds, chia seeds, almonds, legumes and wholegrains are all useful dietary sources.
By incorporating a variety of these foods into your meals and snacks, it's possible to meet your daily magnesium requirements through a balanced diet.
However, factors such as dietary habits, lifestyle, certain medicines and life stage may influence magnesium intake or status.
If your diet regularly falls short, magnesium supplementation may help fill the gap where appropriate.
The best place to start is understanding your daily magnesium needs and making magnesium-rich foods a regular part of your diet.
References
-
National Health and Medical Research Council (NHMRC). Nutrient Reference Values for Australia and New Zealand: Magnesium. Eat For Health.
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Australian Bureau of Statistics. Australian Health Survey: Usual Nutrient Intakes, 2011-12.
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AboutKidsHealth, The Hospital for Sick Children. Magnesium-Rich Foods.
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AnswerThePublic. Magnesium Search Report, English/Australia. Used for the original article's keyword research.
Carla Milad
[TO CONFIRM: Short bio, 2 sentences, with area of focus (vita_pharmacist bio)]
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This article is general information only and is not a substitute for advice from your healthcare professional.
