Magnesium
An essential mineral found in seeds, nuts, beans and leafy greens. The supplement evidence depends on the question: correcting an inadequate intake, improving sleep and preventing migraine are different uses.
Magnesium in foods
The serving size matters as much as the food name. Use the controls to compare realistic portions.
| Food | Serving | Magnesium per serving |
|---|---|---|
Pumpkin seeds, roasted | 1 oz (about 28 g) | 156 mg52% |
Chia seeds | 1 oz (about 28 g) | 111 mg37% |
Almonds, dry roasted | 1 oz (about 28 g) | 80 mg27% |
Spinach, boiled | ½ cup | 78 mg26% |
Cashews, dry roasted | 1 oz (about 28 g) | 74 mg25% |
Black beans, cooked | ½ cup | 60 mg20% |
Edamame, cooked, shelled | ½ cup | 50 mg17% |
Brown rice, cooked | ½ cup | 42 mg14% |
Full bar = 300 mg · EFSA adult women’s daily intake reference.
NIH ODS food table · Source serving conventions retained; portion multipliers are arithmetic estimates. Preparation affects the amount.
How much magnesium do adults need?
EFSA’s adequate intake is a reference for total daily intake, including food. It is not the amount to add as a supplement. 2
Total intake from all sources
Total intake from all sources
300 mg for women and 350 mg for men are daily intake references that include food and drinks. They are not amounts to take as a supplement.
250 mg/day is a separate European upper limit for specified magnesium compounds in supplements and added sources. Naturally occurring magnesium in food does not count towards this limit. 7
Sources & further reading
Clinical papers, nutrition references and manufacturer labels are identified separately.