Magnesium: Why It Matters and How to Get Enough
Magnesium has become a popular supplement in recent years—and for good reason. This essential mineral supports a wide range of bodily functions, including a healthy cardiovascular system, proper nerve and muscle function, strong bones, calcium regulation, blood sugar control, and protein synthesis.
Why Do People Take Magnesium Supplements?
Magnesium is now being used to help with a variety of health concerns such as sleep issues, constipation, anxiety, and even migraines. However, despite its popularity, the research on the benefits of supplementing with extra magnesium is still limited. For most people, it’s possible—and preferable—to get enough magnesium from food without needing a supplement.
Recommended Daily Allowance (RDA) for Magnesium
| Age Group | 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) used when RDA is not established.
Magnesium-Rich Foods
Many everyday foods are excellent sources of magnesium:
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Leafy green vegetables: spinach, kale, collards
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Whole grains: brown rice, whole wheat bread, quinoa, oats
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Legumes: black beans, lentils, chickpeas
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Nuts and seeds: almonds, cashews, pumpkin seeds, chia seeds
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Other sources: soy milk, bananas, potatoes (with skin), and even dark chocolate (in moderation)
Examples of Magnesium Content in Foods:
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1 oz chia seeds = 111 mg
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½ cup black beans = 60 mg
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½ cup cooked quinoa = 60 mg
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1 cup cooked spinach = 155 mg
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1 medium banana = 32 mg
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1 medium potato with skin = 50 mg
Tap, mineral, and bottled water contain magnesium, but amounts vary.
Tips to Reach the RDA Naturally
To ensure you meet your magnesium needs, aim to include:
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At least 5 servings of fruits and vegetables daily
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2–3 servings of whole grains (½ cup per serving)
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1 oz or ¼ cup of nuts/seeds daily
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½ cup of legumes, 3–4 times per week
Should You Take a Magnesium Supplement?
While most people can meet their magnesium needs through food, some individuals may require supplementation—especially those with diagnosed magnesium deficiency, Crohn’s disease, or pre-eclampsia. However, always consult your doctor before starting any supplement.
Possible side effects of excess magnesium intake (especially from supplements or laxatives) include:
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Nausea or vomiting
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Diarrhea
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Headaches
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Muscle weakness
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Difficulty breathing (in severe cases)
Types of Magnesium Supplements
Different forms of magnesium serve different purposes:
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Magnesium oxide & magnesium citrate: commonly used for constipation (magnesium citrate also acts as a laxative)
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Magnesium glycinate: often recommended for anxiety relief and improved sleep
Again, food is the best source of magnesium, and supplements should be used cautiously and under medical supervision.
Final Thoughts
Magnesium plays a critical role in many aspects of our health. While supplementation can be helpful in certain medical conditions, most people can meet their magnesium needs through a balanced, whole-food diet. Including a variety of fruits, vegetables, whole grains, nuts, seeds, and legumes in your meals is a safe and effective way to maintain healthy magnesium levels. As always, speak with your healthcare provider before starting any new supplement to ensure it’s right for your individual needs.