← DiscoverNutrient 
Tempeh
Dates
Banana flower
Lotus seed
HazelnutsPinto beansTrail mix
OatsEdamame
Artichoke
Rye bread
Collard greensAlmond butter
FlaxseedSorrelPoppy seedHemp seedsWhole-wheat breadLentils
BreadfruitPeanut butterBuckwheatMustard seedArugula
Oatmeal
BananaPurslaneBarleyWalnutsSpeltBulgurBrazil nutsPecansQuinoaTamarind
Multigrain rice blendBrussels sproutsSesame seedsTahini
Butternut squashAdzuki beansRyeOkraGranolaInstant oatsFava beans
TaroPumpkin seedsPeanutsKombu (kelp)SorghumBurdock root (gobo)
HalibutFonioMuesliBlack riceFreekehKaleNettleEgusi seedsSwiss chardCashewsHummusAmaranth (grain)SpinachSourdough breadMixed nutsRed lentils (masoor)Pine nutsTofu
Cacao
Sweet potatoDark chocolateZMA (supplement)Bambara groundnutNutsDragon fruitNattoMochi-mugi (pearled barley)Kidney beansPistachios
Sunflower seedsFigs
CoconutAcorn squash
Hot chocolate / cocoa
Corn
Electrolyte drinkBlack beansSeaweedTigernutsMagnesium (supplement)
Soba (buckwheat noodles)
Nopal (cactus pad)MilletMung beansCowpeas (black-eyed peas)ChickpeasFarro
Sun-dried tomato
MolassesWakameElectrolyte mixCoconut milkHijikiCashew butterCannellini beansAlmondsPili nutsSoybeansChia seedsBrown rice
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 or a claim of need.
- rda · adult_female320 mgDRI/NASEM
- rda · adult_male420 mgDRI/NASEM
- ul · adult350 mgDRI/NASEM
Commonly found in
TempehDatesBanana flowerLotus seedHazelnutsPinto beansTrail mixOatsEdamameArtichokeRye breadCollard greensAlmond butterFlaxseedSorrelPoppy seedHemp seedsWhole-wheat breadLentilsBreadfruitPeanut butterBuckwheatMustard seedArugulaOatmealBananaPurslaneBarleyWalnutsSpeltBulgurBrazil nutsPecansQuinoaTamarindMultigrain rice blendBrussels sproutsSesame seedsTahiniButternut squashAdzuki beansRyeOkraGranolaInstant oatsFava beansTaroPumpkin seedsPeanutsKombu (kelp)SorghumBurdock root (gobo)HalibutFonioMuesliBlack riceFreekehKaleNettleEgusi seedsSwiss chardCashewsHummusAmaranth (grain)SpinachSourdough breadMixed nutsRed lentils (masoor)Pine nutsTofuCacaoSweet potatoDark chocolateZMA (supplement)Bambara groundnutNutsDragon fruitNattoMochi-mugi (pearled barley)Kidney beansPistachiosSunflower seedsFigsCoconutAcorn squashHot chocolate / cocoaCornElectrolyte drinkBlack beansSeaweedTigernutsMagnesium (supplement)Soba (buckwheat noodles)Nopal (cactus pad)MilletMung beansCowpeas (black-eyed peas)ChickpeasFarroSun-dried tomatoMolassesWakameElectrolyte mixCoconut milkHijikiCashew butterCannellini beansAlmondsPili nutsSoybeansChia seedsBrown riceWorth knowing
High supplemental doses can cause digestive upset. If you have kidney issues or take medication, discuss dosing with a professional.
Feelments is for personal tracking and general wellness education. It does not provide medical advice, diagnosis, or treatment.