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Magnesium- what is it and how can I get enough in my diet?

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

page2image11600

1⁄4 cup

 

123

 

Banana

 

1 med

 

25

 

Brazil nuts

page2image18416

1⁄4 cup

 

116

Brown rice

 

1 cup

page2image23672

86

Cashews

1⁄4 cup

83

 

Dark chocolate

page2image29200

40g

 

48

Firm tofu

 

150g

page2image34376

112

Greek yogurt

175g

28

Hazelnuts

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1⁄4 cup

53

Kale, cooked

1⁄2 cup

page2image45592

47

page2image46520

Lentils, cooked

3⁄4 cup

page2image49064

39

Peanuts

1⁄4 cup

53

Pumpkin seeds, roasted

page2image54656

1⁄4 cup

page2image55944

188

Quinoa, cooked

1⁄2 cup

66

Red and white meat

100g

~20

Reduced fat milk

1 cup

page2image67320

27

page2image68248

Salmon

100g

32

 

Spinach, cooked

 

1⁄2 cup

 

95

 

Sunflower seeds

 

1⁄4 cup

 

123

 

Vegemite

 

2 tbsp

 

39

Weetbix

2 biscuits

 

48

page2image86128

Wholegrain bread

2 slices

24

 

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