Magnesium
Mineral that's important for many processes in the body
- Every cell in the body needs magnesium to function
- Absorbed through skin in epsom salt bath
- Alcohol, fizzy drinks, caffeine linked with lower magnesium levels
Health Benefits:
- helps regulate BP, blood sugar
- helps regulate muscle and nerve function
- bone development
- energy production
Low intake of Magnesium
Symptoms of low Magnesium intake
- Abnormal heart rhythms
- Decreased appetite
- Fatigue, insomnia
- Muscle twitches, cramps
- Nausea, Vomiting
- Numbness, tingling in extremities
Causes of low Magnesium intake
- Linked to diabetes
- Linked to high blood pressure
- Linked to heart disease
- Linked to osteoporosis, fractures
Excess intake of Magnesium
Symptoms of excess intake of Magnesium
- Appetite decreased
- Facial flushing
- Headache
- Irregular heartbeat
- Muscle weakness
- Nausea, Vomiting, Diarrhea
At risk for excess Magnesium
- Can impact heart and lungs
- Can lead to muscle paralysis and hyperventilation
- May lead to coma
Magnesium Content in Foods
Foods High in Magnesium
| Food | Serving Size | Magnesium |
|---|---|---|
| Quinoa, uncooked | 1 cup | 335 mg |
| Wild rice, raw | 1 cup | 283 mg |
| Oats, uncooked | 1 cup | 276 mg |
| Oat bran | 1 cup | 221 mg |
| Granola, homemade | 1 cup | 205 mg |
| Oat bran muffin | 1 medium | 204 mg |
| Atlantic mackerel, cooked | 6 oz | 165 mg |
| Pumpkin seeds | 1 oz | 151 mg |
| Eastern oysters, canned | 12 oz | 147 mg |
| Brazil nuts | 1 cup | 125 mg |
| Navy beans, canned | 1 cup | 123 mg |
| Chili w/beans, canned | 1 cup | 115 mg |
| Flax seeds | 1 oz | 111 mg |
| Cereal, 100% bran | 1 cup | 110 mg |
| Tuna, bluefin | 6 oz | 109 mg |
| Almonds, roasted | 1 cup | 107 mg |
| Coconut milk | 1 cup | 104 mg |
| Sesame seeds | 1 oz | 101 mg |
| Chia seeds | 1 oz | 95 mg |
| Refried beans | 1 cup | 92 mg |
| Halibut | 3 oz | 91 mg |
| Pinto beans, cooked | 1 cup | 85.5 mg |
| Cashews | 1 oz | 83 mg |
| Spinach, cooked | 1 cup | 80 mg |
| Avocado | 1 medium | 73 mg |
| Soy milk | 1 cup | 61 mg |
| Dark chocolate, 60-69% cacoa | 1 oz | 50 mg |
| Yogurt | 1 cup | 43 mg |
| Bean, black | 1 cup | 0 g |
Foods Low in Magnesium
| Food | Serving Size | Magnesium |
|---|---|---|
| Shrimp, breaded, fried | 3 pieces | 0 mg |
| Cream of chicken soup | 1 cup | 2.4 mg |
| Turkey bacon | 1 slice | 2.4 mg |
| Dill pickle | 1 small spear | 2.5 mg |
| Parmesan cheese, shredded | 1 Tbsp | 2.6 mg |
| Angel food cake | 1 piece | 3 mg |
| Red leaf lettuce, shredded | 1 cup | 3.4 mg |
| Club soda | 12 oz | 3.6 mg |
| Turkey hot dog | 1 oz | 4 mg |
| Hummus | 1 Tbsp | 4.4 mg |
| Cheese: Goat, Cheddar, low fat | 1 oz | 4.5 mg |
| Grapes | 1 cup | 4.6 mg |
| Cream of mushroom soup | 1 cup | 5 mg |
| Feta cheese | 1 oz | 5.4 mg |
| Brie cheese | 1 oz | 5.7 mg |
| Salami | 1 oz | 6.2 mg |
| White bread | 1 slice | 6.7 mg |
| Coffee | 1 cup | 7 mg |
| Vegetable soup | 1 cup | 7.2 mg |
| Colby cheese | 1 oz | 7.4 mg |
| Cheese: American, Cheddar, Monterey, Muenster | 1 oz | 7.7 mg |
| Blueberries | 1 cup | 9 mg |
| Raisins | 50 pieces | 9.4 mg |
| Swiss cheese | 1 oz | 9.4 mg |
| White chocolate | 3 oz | 10 mg |
| Chocolate ice cream, soft serve | 1 cups | 10.3 mg |
| Bacon, pan fried | 3 slices | 11.2 mg |
| Coffee, decaf | 1 cup | 12 mg |
| Wheat bread | 1 slice | 12 mg |
| Apple juice | 1 cup | 12.4 mg |
References
Foods Highest in Magnesium. (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/magnesium/all/highest/household/common+sr+fndds+branded/no
Magnesium. (2022). National Institutes of Health (NIH) Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
Otten, J., Hellwig, J., & Meyers, L. (2006). Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Institute of Medicine. https://www.nationalacademies.org/HMD/Activities/Nutrition/SummaryDRIs/DRI-Tables
Ross, A., Taylor, C., & Yaktine, A. (2011). Dietary Reference Intakes (DRIs): Recommended Dietary Allowances and Adequate Intakes, Elements. National Academies Press (US). https://www.ncbi.nlm.nih.gov/books/NBK56068/table/summarytables.t3/?report=objectonly
Magnesium, Mg (mg). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1090
Nutrients: Magnesium, Mg (mg). (n.d.). USDA National Nutrient Database for Standard Reference. https://www.nal.usda.gov/sites/default/files/page-files/magnesium.pdf
Nutrients: Magnesium, Mg (mg) Food. (2015). USDA National Nutrient Database for Standard Reference. https://ods.od.nih.gov/pubs/usdandb/Magnesium-Food.pdf
Nutrients: Magnesium, Mg (mg) Content. (2015). USDA National Nutrient Database for Standard Reference. https://ods.od.nih.gov/pubs/usdandb/Magnesium-Content.pdf
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