What is Magnesium?
- Magnesium is a mineral that you need every day for good health.
- Magnesium helps you take energy from food and make new proteins.
- It is also an important part of your bones, and helps keep your muscles and nerves healthy.
- Some people find that magnesium-rich foods or supplements help to reduce their cramping and muscle soreness.
-
The best sources of magnesium are legumes, nuts, seeds, fish and whole grains.
How much Magnesium should I aim for?
|
Daily target |
|
|
Men 19-30yrs |
330mg |
|
Men 30+yrs |
350mg |
|
Women 19-30yrs |
255mg |
|
Women 30+yrs |
265mg |
** Magnesium from supplements should not exceed 350 mg per day. It is safe to consume more than your daily magnesium needs from food.
How can I get enough Magnesium without taking supplements?
The following table shows you which foods are good sources of Magnesium.
|
Food |
Serving size |
Magnesium (mg) |
|
All bran |
30g |
83 |
|
Almonds |
1⁄4 cup |
123 |
|
Banana |
1 med |
25 |
|
Brazil nuts |
1⁄4 cup |
116 |
|
Brown rice |
1 cup
|
86 |
|
Cashews |
1⁄4 cup |
83 |
|
Dark chocolate |
40g |
48 |
|
Firm tofu |
150g
|
112 |
|
Greek yogurt |
175g |
28 |
|
Hazelnuts |
1⁄4 cup |
53 |
|
Kale, cooked |
1⁄2 cup |
47
|
|
Lentils, cooked |
3⁄4 cup
|
39 |
|
Peanuts |
1⁄4 cup |
53 |
|
Pumpkin seeds, roasted |
1⁄4 cup
|
188 |
|
Quinoa, cooked |
1⁄2 cup |
66 |
|
Red and white meat |
100g |
~20 |
|
Reduced fat milk |
1 cup |
27
|
|
Salmon |
100g |
32 |
|
Spinach, cooked |
1⁄2 cup |
95 |
|
Sunflower seeds |
1⁄4 cup |
123 |
|
Vegemite |
2 tbsp |
39 |
|
Weetbix |
2 biscuits |
48
|
|
Wholegrain bread |
2 slices |
24 |