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Magnesium
Emerging research
A mineral involved in hundreds of enzymatic processes, including ones related to muscle and nervous system function. Often discussed in relation to sleep and relaxation.
Often discussed in relation to
Commonly noted
- Commonly noted
- Magnesium is a dietary mineral involved in hundreds of enzyme reactions, including energy metabolism and normal muscle and nerve function.
- Low intake
- Low magnesium intake is commonly discussed in relation to muscle cramps and sleep quality.
- Higher intake
- Very high magnesium from supplements or laxatives is commonly discussed in relation to loose stools and digestive upset; magnesium naturally present in food does not carry the same reports.
Source: NIH ODS
Reference intakes
General reference figures for a typical adult, not a personal target.
- rdaadult_female320 mgDRI/NASEM
- rdaadult_male420 mgDRI/NASEM
- uladult350 mgDRI/NASEM
Foods and products containing it
TempehFoodDatesFoodBanana flowerFoodLotus seedFoodHazelnutsFoodPinto beansFoodTrail mixFoodOatsFoodEdamameFoodArtichokeFoodRye breadFoodCollard greensFoodAlmond butterFoodFlaxseedFoodSorrelFoodPoppy seedFoodHemp seedsFoodWhole-wheat breadFoodLentilsFoodBreadfruitFoodPeanut butterFoodBuckwheatFoodMustard seedFoodArugulaFoodOatmealFoodBananaFoodPurslaneFoodBarleyFoodWalnutsFoodSpeltFoodBulgurFoodBrazil nutsFoodPecansFoodQuinoaFoodTamarindFoodMultigrain rice blendFoodBrussels sproutsFoodSesame seedsFoodTahiniFoodButternut squashFoodAdzuki beansFoodRyeFoodOkraFoodGranolaFoodInstant oatsFoodFava beansFoodTaroFoodPumpkin seedsFoodPeanutsFoodKombu (kelp)FoodSorghumFoodBurdock root (gobo)FoodHalibutFoodFonioFoodMuesliFoodBlack riceFoodFreekehFoodKaleFoodNettleFoodEgusi seedsFoodSwiss chardFoodCashewsFoodHummusFoodAmaranth (grain)FoodSpinachFoodSourdough breadFoodMixed nutsFoodRed lentils (masoor)FoodPine nutsFoodTofuFoodCacaoFoodSweet potatoFoodDark chocolateFoodZMA (supplement)SupplementBambara groundnutFoodNutsFoodDragon fruitFoodNattoFoodMochi-mugi (waxy barley)FoodKidney beansFoodPistachiosFoodSunflower seedsFoodFigsFoodCoconutFoodAcorn squashFoodHot chocolate / cocoaDrinkCornFoodElectrolyte drinkDrinkBlack beansFoodSeaweedFoodTigernutsFoodMagnesium (supplement)SupplementSoba (buckwheat noodles)FoodNopal (cactus pad)FoodMilletFoodMung beansFoodCowpeas (black-eyed peas)FoodChickpeasFoodFarroFoodSun-dried tomatoFoodMolassesFoodWakameFoodElectrolyte mixSupplementCoconut milkFoodHijikiFoodCashew butterFoodCannellini beansFoodAlmondsFoodPili nutsFoodSoybeansFoodChia seedsFoodBrown riceFoodWorth knowing
High supplemental doses can cause digestive upset. If you have kidney issues or take medication, discuss dosing with a professional.