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

by (Dietitian and Sports Dietitian)

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

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1⁄4 cup

 

123

 

Banana

 

1 med

 

25

 

Brazil nuts

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1⁄4 cup

 

116

Brown rice

 

1 cup

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86

Cashews

1⁄4 cup

83

 

Dark chocolate

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40g

 

48

Firm tofu

 

150g

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112

Greek yogurt

175g

28

Hazelnuts

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1⁄4 cup

53

Kale, cooked

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