Magnesium: what it does & best food sources
What it does — EU-authorised health claims
Magnesium contributes to a reduction of tiredness and fatigue.
Magnesium contributes to normal muscle function.
Magnesium contributes to normal psychological function.
Magnesium contributes to normal protein synthesis.
Magnesium contributes to the maintenance of normal bones.
Wording as authorised in Regulation (EU) No 432/2012 EUR-LexEU Commission
How much do adults need?
| Age | Men | Women |
|---|---|---|
| 19–30 | 400 mg | 310 mg |
| 31–50 | 420 mg | 320 mg |
| 51–70 | 420 mg | 320 mg |
| 71+ | 420 mg | 320 mg |
- US Recommended Dietary Allowance / Adequate Intake (US National Academies), as published by NIH ODS — see the table above. NIH ODS
- US label FDA Daily Value: 420 mg. On a US food label, 5 % DV or less per serving is low and 20 % or more is high. FDA
- EU label EU Nutrient Reference Value: 375 mg. EUR-Lex
Best food sources (per portion)
| Food | Portion | Magnesium | % US DV | % EU NRV |
|---|---|---|---|---|
 Tofu | 150 g | 117 mg | 28 % | 31 % |
 Quinoa, boiled | 150 g | 87.3 mg | 21 % | 23 % |
 Spinach | 100 g | 68 mg | 16 % | 18 % |
 Wholemeal pasta, boiled | 180 g | 66.6 mg | 16 % | 18 % |
 Edamame (immature soya beans) | 100 g | 65 mg | 15 % | 17 % |
 Brown rice, boiled | 150 g | 64.7 mg | 15 % | 17 % |
 Cashew nuts | 25 g | 64.5 mg | 15 % | 17 % |
 Oat flakes (rolled oats) | 50 g | 60.7 mg | 14 % | 16 % |
 Alaska pollock | 150 g | 60 mg | 14 % | 16 % |
 Almonds | 25 g | 54.5 mg | 13 % | 15 % |
 Tahini (sesame paste) | 15 g | 53.5 mg | 13 % | 14 % |
 Sunflower seeds | 15 g | 50.4 mg | 12 % | 13 % |
 Kidney beans, canned, drained | 120 g | 46.8 mg | 11 % | 12 % |
 Mackerel | 125 g | 46.3 mg | 11 % | 12 % |
 Chia seeds | 15 g | 45.9 mg | 11 % | 12 % |
Per normal portion. Values from BLS 4.0. % US DV = share of the FDA Daily Value. % EU NRV = share of the EU Nutrient Reference Value.
Sources
- Magnesium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Daily Value on the Nutrition and Supplement Facts labels — US Food and Drug Administration
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut