Nutrient Information: Magnesium, Mg
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Nutrient Information
| Nutrient Key Information | |||
| Nutrient Name: | Magnesium, Mg | ||
| Nutrient Category: | Minerals | ||
| Measuring Unit: | mg | ||
| Nutrient Summary: | Magnesium helps regulate muscle and nerve function, blood sugar levels, and blood pressure. It plays role in making protein, bone, and DNA. | ||
| Nutrient Function: |
Bone health: • More than half of the body's magnesium are in the bones • It increases bone mineral density which reduces the risk of bone fractures and osteoporosis • Similar to calcium, bone magnesium may serve as a reservoir to ensure normal blood concentrations of magnesium Many magnesium resides in the muscles and soft tissues, it involves in muscle contraction with calcium. About 1 percent of the magnesium are in the extracellular fluid, it plays roles of: • Regulate blood sugar level: magnesium helps the body break down sugars • Synthesis of protein, fat, and nucleic acids • Regulate blood pressure, but it decreases blood pressure by a small amount • Maintain intracellular levels of potassium and calcium • Nervous system function, such as sending messages • Normalize heart rhythm • Is required for the synthesis of DNA, RNA • Is required for energy production, oxidative phosphorylation, and glycolysis Magnesium is maintained primarily by the kidneys, where it is filtered and reabsorbed and excessive magnesium is efficiently excreted in urine. Magnesium exists in bones and soft tissues. |
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Food Sources
• Nuts (such as cashew nuts, almonds, peanuts) and seeds (such as pumpkin seeds)
• Beans and peas, such as black beans and soybeans
• Dark green leafy vegetables, such as spinach and swiss chard
• Whole grains
• Potatoes
• Dairy products, such as cheese
• Fruits, such as raisins and bananas
• Tap, mineral, and bottled waters may also contain magnesium
Notes:
1) Refined and processed foods contain less magnesium.
2) High levels of dietary fiber from fruits, vegetables, and grains decrease magnesium absorption or retention, or both.
3) Phosphorus may decrease magnesium absorption.
4) High protein intakes may improve magnesium absorption and retention.
• Beans and peas, such as black beans and soybeans
• Dark green leafy vegetables, such as spinach and swiss chard
• Whole grains
• Potatoes
• Dairy products, such as cheese
• Fruits, such as raisins and bananas
• Tap, mineral, and bottled waters may also contain magnesium
Notes:
1) Refined and processed foods contain less magnesium.
2) High levels of dietary fiber from fruits, vegetables, and grains decrease magnesium absorption or retention, or both.
3) Phosphorus may decrease magnesium absorption.
4) High protein intakes may improve magnesium absorption and retention.
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Sample Foods High in: Magnesium, Mg |
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| Food Description | Nutrient Amount1 | Daily Value%2 | |
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Seeds, pumpkin and squash seed kernels, roasted, without salt
Category: Nut and Seed Products
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550 mg | 130.95% |
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Nuts, cashew nuts, oil roasted, without salt added
Category: Nut and Seed Products
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273 mg | 65.00% |
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Nuts, almonds, dry roasted, with salt added
Category: Nut and Seed Products
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258 mg | 61.43% |
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Chocolate, dark, 70-85% cacao solids
Category: Sweets
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228 mg | 54.29% |
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Peanut butter with omega-3, creamy
Category: Legumes and Legume Products
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191 mg | 45.48% |
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Seaweed, kelp, raw
Category: Vegetables and Vegetable Products
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121 mg | 28.81% |
1 Nutrient amount is in 100 gram food
2 Use FDA 2000 calorie diet as Daily Value reference
2 Use FDA 2000 calorie diet as Daily Value reference
| Additional Nutrient Information | |
| Nutrient Summary | Magnesium helps regulate muscle and nerve function, blood sugar levels, and blood pressure. It plays role in making protein, bone, and DNA. |
| Deficiency Health Effects |
The potential effects of magnesium deficiency include: • Loss of appetite, nausea, vomiting, fatigue, and weakness. • Muscle cramps, latent tetany, spontaneous carpopedal spasm, and seizures. • Symptomatic hypocalcemia (when magnesium deficiency becomes moderate to severe) People who are more likely than others to have magnesium deficiency: • With gastrointestinal diseases • With type 2 diabetes • Long-term alcoholism • Older people |
| Effects if Above Upper Limit |
Magnesium intake from nature foods doesn't show adverse effects for almost all people. However, adverse effects were observed from excessive intake of nonfood sources, such as various magnesium salts. The magnesium toxicity can be fatal. The adverse effects include: • Diarrhea (primary symptom) • Nausea • Abdominal cramps Note: per Dietary Reference Intakes booklet, the Upper Limit values listed in the table represent intake from pharmacological agents only and do not include intake from food and water. |
| External References |
Learn more at: • The National Academies of Science, Engineering, Medicine publication: Dietary Reference Intakes • NIH (National Institutes of Health) Article: Magnesium |
| Daily Value Age Group | Recommended Daily Values | Daily Value Upper Limits |
| Toddler 1 to 3 years old: | 80 mg | 65 mg |
| Child 4 to 8 years old: | 130 mg | 110 mg |
| Male 9 to 13 years old: | 240 mg | 350 mg |
| Male 14 to 18 years old: | 410 mg | 350 mg |
| Male 19 to 30 years old: | 400 mg | 350 mg |
| Male 31 to 50 years old: | 420 mg | 350 mg |
| Male 51 to 70 years old: | 420 mg | 350 mg |
| Male Senior 71 or older: | 420 mg | 350 mg |
| Female 9 to 13 years old: | 240 mg | 350 mg |
| Female 14 to 18 years old: | 360 mg | 350 mg |
| Female 19 to 30 years old: | 310 mg | 350 mg |
| Female 31 to 50 years old: | 320 mg | 350 mg |
| Female 51 to 70 years old: | 320 mg | 350 mg |
| Female Senior 71 or older: | 320 mg | 350 mg |
| Female Pregnancy (>18): | 360 mg | 350 mg |
| Female Lactation (>18): | 320 mg | 350 mg |
| FDA (Based on 2000 calorie daily diet): | 420 mg |
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The nutrient Dietary Reference Intakes and nutrition facts is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537 |
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Nutrition facts knowledge are based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/ |
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Nutrition facts knowledge are based on National Institutes of Health Dietary Supplement Fact Sheets. https://ods.od.nih.gov/factsheets/list-all |
| Disclaimer | The nutrient information provided here should not take the place of medical advice. We encourage you to talk to your healthcare providers (such as your doctor) about your dietary requirements which are best for your overall health. We also recommend you to read organization or professional reference documents or articles mentioned, but not limited to, in this page. Any mentions and reference links in this page don't represent our endorsement of their services and advice. |