Magnesium is a mineral that helps more than 300 enzyme systems, supporting energy production, muscle and nerve function, blood sugar, blood pressure and bone1.
Needed for energy production and a cofactor in more than 300 enzyme systems1.
Helps regulate muscle and nerve function2.
Helps keep your heartbeat steady3.
Contributes to bone development; 50–60% of body magnesium sits in bone1.
Helps regulate blood sugar levels and blood pressure2.
| Food and serving | Amount |
|---|---|
| Pumpkin seeds, roasted, 1 oz | 156 mg |
| Chia seeds, 1 oz | 111 mg |
| Almonds, dry roasted, 1 oz | 80 mg |
| Spinach, boiled, ½ cup | 78 mg |
| Cashews, dry roasted, 1 oz | 74 mg |
| Soymilk, plain or vanilla, 1 cup | 61 mg |
| Black beans, cooked, ½ cup | 60 mg |
| Rice, brown, cooked, ½ cup | 42 mg |
| Food and serving | Amount |
|---|---|
| Salmon, Atlantic, farmed, cooked, 3 oz | 26 mg |
| Chicken breast, roasted, 3 oz | 22 mg |
Refining grains removes the germ and bran and much of the magnesium, so whole grains, nuts, seeds and legumes are richer choices1. Amounts per serving from1.
The same reference table draws the reference lines on your charts in Ayuvo. Needs differ in pregnancy and breastfeeding, which are not covered here.
| Age | Women | Men | Upper limit |
|---|---|---|---|
| 19–30 | 310 mg | 400 mg | 350 mg |
| 31–50 | 320 mg | 420 mg | 350 mg |
| 51–70 | 320 mg | 420 mg | 350 mg |
| 71+ | 320 mg | 420 mg | 350 mg |
RDA (Recommended Dietary Allowance) is the daily amount that meets the needs of nearly all healthy people. Per day, for adults1.
Upper limit (UL) is the most per day that is unlikely to cause harm. Applies only to magnesium from supplements and medications, not magnesium in food and drinks.
The upper limit for magnesium covers only part of your intake (from supplements and medicines only, not from food), so it is not drawn on this bar.
Signs like these have many possible causes. They are a reason to talk to a clinician, not to self-treat.
Deficiency is uncommon in healthy people because the kidneys limit losses, but habitually low intake, some conditions, alcohol dependence or medicines can cause it1.
Magnesium from food isn't harmful for healthy kidneys, but high doses from supplements or medicines can cause side effects1.
Serum magnesium is the most common test, but it reflects body stores poorly because most magnesium is inside cells and bone1.
| Serum magnesium | What it may mean |
|---|---|
| < 0.75 mmol/L | Low (hypomagnesemia) |
| 0.75–0.95 mmol/L | Normal range |
| > 1.74–2.61 mmol/L | Signs of toxicity usually appear |
Labs use different units and ranges. Your clinician reads a result alongside your history and other tests.
Labels list elemental magnesium, and forms that dissolve well in liquid are absorbed more completely than less soluble forms1.
Absorbed more completely than magnesium oxide in small studies1.
Also more bioavailable than magnesium oxide and sulfate in small studies1.
A common, less bioavailable form; oxide is among the forms most often linked to diarrhea1.
Magnesium is a key ingredient in some laxatives and heartburn remedies1.
Supplements can interact with medicines. Talk to a clinician or pharmacist before you start one, especially at high doses.
The recommended amounts cover magnesium from all sources, including food and water. The upper limit applies only to magnesium from supplements and medicines, because magnesium naturally present in food isn't harmful for healthy kidneys.
Forms that dissolve well in liquid tend to be absorbed more completely. Small studies found magnesium citrate, aspartate, lactate and chloride more bioavailable than magnesium oxide and sulfate.
Yes. Magnesium helps move calcium and potassium across cell membranes, and severe magnesium deficiency can lead to low blood calcium or low blood potassium.
Ayuvo charts magnesium by day, week, month and year, with the reference lines from this page, personalised by age and sex where they differ. Supplements you log in Medications count too. Free, with no account.
Or read the code: Ayuvo is open source
Facts on this page come from these sources, checked on the dates shown. Intake numbers come from Ayuvo's shared reference table, which cites the sources marked for them.
General information, not medical advice. This guide is for healthy adults and does not cover pregnancy, breastfeeding, children or medical conditions. It cannot diagnose or treat anything. Talk to a clinician before starting high-dose supplements, or if you think you may have too little or too much of a nutrient. Spotted an error? Email us.