Magnesium Requirements and Dietary Sources Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Supplements Magnesium Requirements and Dietary Sources By Shereen Lehman, MS Shereen Lehman, MS Shereen Lehman, MS, is a healthcare journalist and fact checker. She has co-authored two books for the popular Dummies Series (as Shereen Jegtvig). Learn about our editorial process Updated on December 09, 2020 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Jonathan Valdez, RDN, CDCES, CPT Medically reviewed by Jonathan Valdez, RDN, CDCES, CPT Jonathan Valdez, RDN, CDCES, CPT is a New York City-based telehealth registered dietitian nutritionist and nutrition communications expert. Learn about our Medical Review Board Print David Murray/Getty Images Magnesium is a major mineral, and it's the fourth most abundant mineral; the adult body contains about 25 grams of magnesium. About 50% to 60% of the magnesium in your body is stored in your bones, while the rest is at work in the cells of your organs and other tissues. Magnesium is required for more than 300 enzyme systems that carry out various biochemical reactions in the body. It's crucial for normal muscle and nerve function and helps maintain a regular heartbeat. You also need magnesium for strong bones and a healthy immune system. Dietary Reference Intakes The National Academies of Sciences, Engineering, and Medicine, Health and Medicine Division has determined the dietary reference intakes (DRI) for magnesium. The suggested daily intake varies by age and by sex. In addition, women who are pregnant need more magnesium. The Daily Value (DV), which is set by the Food and Drug Administration (FDA) and is found on food labels, recommends 420 milligrams of magnesium per day for children ages 4 and older. Females Ages 1 to 3: 80 milligrams per day Ages 4 to 8: 130 mg/day Ages 9 to 13: 240 mg/day Ages 14 to 18: 360 mg/day Ages 19 to 30: 310 mg/day Ages 31 and up: 320 mg/day Women who are pregnant: 360 mg/day Women who are breastfeeding: 320 mg/day Males Ages 1 to 3: 80 mg/day Ages 4 to 8: 130 mg/day Ages 9 to 13: 240 mg/day Ages 14 to 18: 410 mg/day Ages 19 to 30: 400 mg/day Ages 31 and up: 420 mg/day Sources of Magnesium Magnesium-rich foods include: Spinach Legumes, such as kidney beans, black beans, and edamame Nuts, including almonds, Brazil nuts, and cashews Seeds, such as pumpkin and chia seeds Potatoes with skin Whole grains and fortified cereals Yogurt Milk Deficiency Symptoms Magnesium deficiency is rare in healthy people, because the kidney prevents its excretion. But it can occur when you habitually don't consume enough foods that contain magnesium. It can also happen if you suffer from certain health problems or take medications that may result in the loss of magnesium or reduce the amount your body can absorb in your small intestine. Diabetes, alcoholism, Crohn's disease, celiac disease, or intestinal surgery may result in magnesium deficiency. Older people are also at risk for magnesium deficiency due to overall decreased intake. Not getting enough magnesium may increase the risk of cardiovascular diseases, type 2 diabetes, and migraine headaches. In addition, magnesium deficiency decreases immune system function. Symptoms of magnesium deficiency are weakness, fatigue, loss of appetite, nausea and vomiting. Numbness, tingling, muscle cramps, seizures, and abnormal heart rhythms can develop as the deficiency progresses. Severe deficiency can cause low calcium and potassium in the blood because homeostasis is disrupted. If you have these symptoms or are at risk because of a medical condition, see a health care provider and registered dietitian nutritionist. They can order blood tests to determine if a magnesium deficiency is a problem or if there are other causes. Magnesium Supplements Magnesium supplements may be beneficial for people who take certain medications that may cause loss of magnesium or reduce absorption, such as diuretics and antibiotics. The elderly, alcoholics, and people with gastrointestinal absorption issues may all benefit from taking supplements. Supplementation should not exceed 350 mg per day, Since supplements are not regulated by the FDA, make sure the bottle shows third-party verification of the contents (USP, NSF, or Consumer Labs, for example) before taking a supplement. Follow up with your health care provider and registered dietitian nutritionist. Taking Too Much Magnesium Getting too much magnesium from the foods you eat is very unlikely, because the kidneys excrete excessive intakes. But taking large amounts of dietary magnesium supplements can cause diarrhea, nausea, and abdominal cramps. Taking too much magnesium for longer periods of time may result in changes in mental status, nausea, loss of appetite, diarrhea, weakness, low blood pressure, difficulty breathing and irregular heartbeat. Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. National Academies of Sciences, Engineering and Medicine, Health and Medicine Division. Summary report of the Dietary Reference Intakes. 2006. National Institutes of Health Office of Dietary Supplements. Magnesium: Fact sheet for health professionals. Updated September 25, 2020. 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