Magnesium RDA, Benefits and Sources

Magnesium plays an important role in regulating the neuromuscular activity of the heart. Where calcium stimulates the muscles, magnesium is used to relax the muscles. It aids the formation of bone and teeth and assists the absorption of calcium and potassium. Magensium maintains normal heart rhythm and is needed for cellular metabolism and the production of energy through its help with enzyme activity. It also assists the parathyroid gland to process vitamin D, and a shortage here can cause absorption problems with calcium.

Magnesium RDA

children 1-3 yrs 80 mg
children 4-8 yrs 130 mg
children 9-13 yrs 240 mg
Males 14-18 yrs 410 mg
Males 19-30 yrs 400 mg
Males 31-70+ yrs 420 mg
Females 14-18 yrs 360 mg
Females 19-30 yrs 310 mg
Females 31-70+ yrs 320 mg
Pregnancy 19-30 yrs 350 mg
Pregnancy 31-50 yrs 360 mg
Lactation 19-30 yrs 310 mg
Lactation 31-50 yrs 320 mg

For further information on nutrients RDA see our complete list for recommended dietary allowance.

Good sources of Magnesium

fish, apples, bananas, whole grain cereals,

We have sorted our nutrition database by foods high in magnesium. So you can easily see how much Magnesium is contained in different foods. You can also search through our database using the search box below or browse the Magnesium content by food category.

Magnesium in foods - by food category

Baby Food		Baked Products
Beef Products		Breakfast Cereals
Cereal Grains and Pasta		Dairy Products
Drinks		Ethnic Foods
Fast Foods		Fats and Oils
Fish		Fruits
Lamb, Veal, and Game Products		Legumes and Legume Products
Meals, Entrees, and Sidedishes		Nuts
Pork		Poultry Products
Sausages and Luncheon Meats		Snacks
Soups		Spices and Herbs
Sweets		Vegetables
Cakes		Fruit Juices
Soy Products		Sauces
Shellfish		Candy
Spreads		Soda
Dried Fruits		Soups
Cookies		Biscuits

Deficiency of Magnesium may cause:
calcium depletion
heart spasms
nervousness
muscular excitability
confusion
kidney stones