Magnesium
A cofactor in hundreds of body reactions.
What is Magnesium?
Magnesium is a mineral involved in more than 300 enzyme reactions, including energy production, muscle and nerve function, blood-sugar control and blood-pressure regulation. About half is stored in the bones.
Health benefits of Magnesium
- Supports muscle and nerve function
- Helps regulate blood pressure and blood sugar
- Contributes to energy production
- Plays a role in bone structure
Top food sources of Magnesium
See full rankingNuts, seeds, whole grains, legumes, leafy greens and dark chocolate. Values shown per 100 g.
Rice bran, crude
781 mg 186% DV
Seaweed, agar, dried
770 mg 183% DV
Seeds, cottonseed meal, partially defatted (glandless)
760 mg 181% DV
Seeds, cottonseed flour, partially defatted (glandless)
721 mg 172% DV
Seeds, cottonseed flour, low fat (glandless)
716 mg 170% DV
Spices, basil, dried
711 mg 169% DV
Spices, coriander leaf, dried
694 mg 165% DV
Chives, freeze-dried
640 mg 152% DV
Wheat bran, crude
611 mg 145% DV
Cereals ready-to-eat, QUAKER, KRETSCHMER Toasted Wheat Bran
606 mg 144% DV
Spearmint, dried
602 mg 143% DV
Seeds, pumpkin and squash seed kernels, dried
592 mg 141% DV
How much Magnesium do you need?
The FDA Daily Value is 420 mg. Whole, minimally processed plant foods are the best way to meet it.
Magnesium deficiency
Low intake can cause muscle cramps, fatigue and abnormal heart rhythms; many people get less than recommended.
Nutrition data per 100 g from the USDA & FooDB databases. Daily Values follow the FDA 2016+ labeling standard for a 2,000-calorie diet. This guide is for general information and is not medical advice.
Frequently asked questions
What does Magnesium do?
Magnesium is a mineral involved in more than 300 enzyme reactions, including energy production, muscle and nerve function, blood-sugar control and blood-pressure regulation. About half is stored in the bones.
How much Magnesium do I need per day?
The FDA Daily Value is 420 mg. Whole, minimally processed plant foods are the best way to meet it.
Which foods are highest in Magnesium?
Per 100 g, some of the richest sources are Rice bran, crude, Seaweed, agar, dried, Seeds, cottonseed meal, partially defatted (glandless), Seeds, cottonseed flour, partially defatted (glandless), Seeds, cottonseed flour, low fat (glandless).
What happens if I don't get enough Magnesium?
Low intake can cause muscle cramps, fatigue and abnormal heart rhythms; many people get less than recommended.