Magnesium plays an important role in regulating the neuromuscular activity of the heart. Where calcium stimulates the muscles, magnesium is used to relax the muscles. It aids the formation of bone and teeth and assists the absorption of calcium and potassium. Magensium maintains normal heart rhythm and is needed for cellular metabolism and the production of energy through its help with enzyme activity. It also assists the parathyroid gland to process vitamin D, and a shortage here can cause absorption problems with calcium.

Magnesium RDA


children 1-3 yrs 80 mg
children 4-8 yrs 130 mg
children 9-13 yrs 240 mg
Males 14-18 yrs 410 mg
Males 19-30 yrs 400 mg
Males 31-70+ yrs 420 mg
Females 14-18 yrs 360 mg
Females 19-30 yrs 310 mg
Females 31-70+ yrs 320 mg
Pregnancy 19-30 yrs 350 mg
Pregnancy 31-50 yrs 360 mg
Lactation 19-30 yrs 310 mg
Lactation 31-50 yrs 320 mg

For further information on nutrients RDA see our complete list for recommended dietary allowance.

Good sources of Magnesium

fish, apples, bananas, whole grain cereals,

We have sorted our nutrition database by foods high in magnesium. So you can easily see how much Magnesium is contained in different foods. You can also search through our database using the search box below or browse the Magnesium content by food category.

Magnesium in foods - by food category

Baby Food      Baked Products
Beef Products    Breakfast Cereals
Cereal Grains and Pasta    Dairy Products
Drinks    Ethnic Foods
Fast Foods    Fats and Oils
Fish    Fruits
Lamb, Veal, and Game Products    Legumes and Legume Products
Meals, Entrees, and Sidedishes    Nuts
Pork    Poultry Products
Sausages and Luncheon Meats    Snacks
Soups    Spices and Herbs
Sweets    Vegetables
Cakes    Fruit Juices
Soy Products      Sauces
Shellfish      Candy
Spreads      Soda
Dried Fruits      Soups
Cookies      Biscuits




Deficiency of Magnesium may cause:
calcium depletion
heart spasms
nervousness
muscular excitability
confusion
kidney stones