Daily requirement of magnesium

Magnesium is involved in many biochemical reactions in the body, helping maintain normal heart rhythm, immune system and muscle function. Low magnesium levels are linked with a variety of conditions, including hypertension, heart disease, osteoporosis and poorly controlled diabetes. Use of certain medications, such as diuretics and some antibiotics, also may affect magnesium levels.In large doses, magnesium supplements can cause abdominal cramps, nausea and diarrhea. However, taking supplements with food may reduce the risk of these potential side effects.

Recommended daily dose of magnesium

AgeMagnesium
mg/day
0 - 6 months26 (a)
36 (b)
7-11 months53
1-3 years 60
4-6 years73
7-9 years100
Males 10 - 18 years250
Females 10 - 18 years230
Males 19 - 65 years260
Females 19 - 50 years 220
Females 51 - 65 years220
Males 65 + years230
Females 65 + years190
Pregnancy
First trimester
220
Pregnancy
Second trimester
220
Pregnancy
Third trimester
220
Lactation
0-3 months
270
Lactation
4-6 months
270
Lactation
7-12 months
270

Notes – Minerals
(a)Human breast milk.
(b)Infant formula.

Foods High in Magnesium

FoodAmount(mg)
Lentils, cooked0,5 cup134
Split peas, cooked0,5 cup134
Tofu0,5 cup130
Peanuts0,5 cup247
Cashews0,5 cup93
Almonds0,5 cup80
Bran buds1 cup240
Wild rice, cooked0,5 cup119
Breakfast cereal,
fortified
1 cup85
Wheat germ2 Tbsp45
Bean Sprouts0,5 cup98
Black-eyed peas0,5 cup58
Spinach, cooked0,5 cup48
Lima beans0,5 cup32
Milk1 cup30
Cheddar cheese1 oz8
American cheese1 oz6
Chicken3 oz25
Beef3 oz20
Pork3 oz20