How Much Magnesium Per Day does the body need? And top Magnesium-Rich Foods. Yes! This blog will clear doubts about the daily magnesium requirement according to age, food sources, and the magnesium content in them.

Magnesium is a vital mineral for our body, with 60% stored in bones, 25-30% in muscles, and the remaining amount in blood & tissue.

Magnesium plays multiple roles in the body, including strong bone formation, blood pressure regulation, neurotransmission (muscle contraction and relaxation), protein synthesis, energy production, and is crucial in DNA and RNA synthesis.

How Much Magnesium Per Day?

Magnesium dietary allowances vary by age group, and following them is essential to avoid both magnesium deficiency and toxicity.

Age	Male	Female	Pregnancy	Lactation
Birth to 6 months	30 mg	30 mg
7–12 months	75 mg	75 mg
1–3 years	80 mg	80 mg
4–8 years	130 mg	130 mg
9–13 years	240 mg	240 mg
14–18 years	410 mg	360 mg	400 mg	360 mg
19–30 years	400 mg	310 mg	350 mg	310 mg
31–50 years	420 mg	320 mg	360 mg	320 mg
51+ years	420 mg	320 mg

Symptoms of Magnesium Deficiency

Low magnesium level shows loss of appetite, nausea, vomiting, fatigue, and weakness.
If magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps, seizures, and abnormal heart rhythms can occur.
Severe magnesium deficiency can result in hypocalcemia or hypokalemia (low serum calcium or potassium levels, respectively) leads to osteoporosis.

Normal Blood Magnesium Level

The normal range for blood magnesium level is 1.7 to 2.2 mg/dL (0.85 to 1.10 mmol/L).

Parameter	Normal Range
Serum magnesium	1.7 – 2.2 mg/dL (0.7 – 1.0 mmol/L)

Magnesium-Rich Food

1] Nuts and seeds

Pumpkin seed
Cashew
Sesame seed
Almonds
Flex seed
Chia seed

2] Green leafy Vegetables

Spinach
Fenugreek leaves
Swiss chard

3] Whole grain

Brown rice
Quiona
Oats
Whole wheat preparation

4] Legumes

Black beans
Cheakpeas
Soyabean
Sprouted mung dal
Kidney beans

5] fruit

Banana
Figs
Avocado
Apple

6] Others

Chicken breast
Curd
Milk
Salmon
Beef 90% lean
Dark chocolate

Magnesium content in selected foods

✅ Nuts & Seeds

Food	Serving size	Magnesium (approx.)
Pumpkin seeds	28 g (1 oz)	~150 mg
Almonds	28 g (1 oz)	~80 mg
Cashews	28 g (1 oz)	~74 mg
Sesame seeds	28 g (1 oz)	~100 mg
Flax seeds	28 g (1 oz)	~110 mg

✅ Green leafy vegetables

Food	Serving size	Magnesium (approx.)
Spinach	½ cup	~75 mg
Swiss chard	½ cup	~75 mg
fenugreek leaves	½ cup	~50 mg

✅ Whole grains

Food	Serving size	Magnesium (approx.)
Brown rice	1 cup cooked	~85 mg
Oats	1 cup cooked	~60 mg
Quinoa	1 cup cooked	~120 mg
Whole wheat roti Bread, whole wheat	1 roti 1 slice	~25-30 mg. ~23 mg.

✅ Legumes

Food	Serving size	Magnesium (approx.)
Black beans	½ cup cooked	~60 mg
Chickpeas	½ cup cooked	~40-50 mg
Moong dal sprouted	½ cup raw	~45 mg
Soybeans	½ cup cooked	~50 mg

✅ Fruits

Food	Serving size	Magnesium (approx.)
Avocado	1 medium	~58 mg
Banana	1 medium	~32 mg
Figs	2 medium	~50 mg

✅ Other

Food	Serving size	Magnesium (approx.)
Dark chocolate (70–85%)	28 g (1 oz)	~65 mg
Yogurt (plain)	1 cup	~30 mg
Salmon (cooked) Beef 90% lean Chicken breast	85 g (3 oz) 85 g 85 g	~26 mg ~20mg ~22mg

Food

Serving size

Magnesium (approx.)

Dark chocolate (70–85%)

28 g (1 oz)

~65 mg

Yogurt (plain)

1 cup

~30 mg

Salmon (cooked)

Beef 90% lean

Chicken breast

85 g (3 oz)

85 g

~26 mg

~20mg

~22mg

By knowing the magnesium content in foods, we can easily manage our magnesium intake. For example, females from the 19-30 age group require approximately 310mg of magnesium.

Example: Dietary changes for getting 310mg of magnesium intake.

Rolled oats (1 cup cooked) — 60 mg

spinach (1/2 cup) — 75 mg

Brown rice (1 cup cooked) — 85 mg in lunch

2 medium figs. — 50 mg

Flax seeds (1 tbsp) — 40 mg

Note: these dietary changes are for example purposes in a healthy individual.

Magnesium toxicity

Excess Magnesium from food does not show a health risk in healthy individuals because the kidneys remove excess amounts in the urine.

However, high doses of magnesium from dietary supplements or medications often result in diarrhea, nausea, and abdominal cramping.

Symptoms of magnesium toxicity develop after serum concentrations exceed 1.74–2.61 mmol/L.

Hypotension, nausea, vomiting, facial flushing, retention of urine, depression, lethargy, muscle weakness, difficulty breathing, and irregular heartbeat are symptoms of magnesium toxicity.

Kidney failure patients are at risk of magnesium toxicity.

Magnesium Self-Check Quiz

Here is the way to self-assess your magnesium level; it’s not as accurate as a blood report, but we can check where we are.

Quick Magnesium Self-Check!

🌿 Wondering if you’re getting enough magnesium? Take this quick self-check — it only takes a minute!

✅ Questions (Answer YES or NO):

1️⃣ Do you often feel tired or low in energy, even after proper rest?
2️⃣ Do you get frequent muscle cramps, twitches, or stiffness?
3️⃣ Do you have trouble falling asleep or staying asleep?
4️⃣ Do you often experience headaches or migraines?
5️⃣ Do you feel stressed, anxious, or easily irritated?
6️⃣ Do you eat very few nuts, seeds, beans, or leafy greens?
7️⃣ Do you consume a lot of processed or refined foods?
8️⃣ Do you drink alcohol frequently (more than 3–4 times a week)?
9️⃣ Do you take certain medications (e.g., diuretics, acid reducers) regularly?

Results

✅ 0–2 YES answers:
You’re probably getting enough magnesium — great job! Keep maintaining a balanced diet.
⚠️ 3–5 YES answers:
You may need to improve your magnesium intake. Check the food list below and include more magnesium-rich options.
🚨 6 or more YES answers:
You could be at higher risk for magnesium deficiency. Review your diet carefully and consult your doctor if needed.

Note: This self-check is not a medical diagnosis but a quick tool to help you reflect on your habits.

This blog is only for informational purposes before starting changes in your diet first assure about your blood levels and consult physician if your on medication or history of any illness or family history of illness.

How Much Magnesium Per Day? Top Magnesium-Rich Foods You Need to Know