Magnesium the Marvelous Mineral

Magnesium the Marvelous Mineral

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Magnesium is a micronutrient and mineral required by the body for countless vital physiological processes.

It is known to support relaxation, sleep, nerve/brain support, mineral balance, migraine prevention, reduces inflammation, lowers blood pressure, reduce PMS symptoms, and supports musculoskeletal health.

Below is a table for the Recommended Dietary Allowance for Magnesium

14-18 years360 mg/day
19-30 years310 mg/day
31 years and over320 mg/day
PregnantUnder 19 years: 400 mg/day
19 to 30 years: 350 mg/day
31 years and up: 360 mg/day
Breastfeeding Under 19 years: 360 mg/day
19 to 30 years: 310 mg/day
31 years and up: 320 mg/day
14-18 years410 mg/day
19-30 years400 mg/day
31 years and up420 mg/day


Despite having a well-rounded and balanced diet, it can be difficult to achieve the recommended daily values. Focus on included these magnesium rich foods in your diet below on a regular basis!

Food SourceQuantity Magnesium Content
Spinach, cooked1 cup157 milligrams
Swiss chard, cooked1 cup150 milligrams
Dark chocolate1 square95 milligrams
Dried pumpkin seeds1/8 cup92 milligrams
Almonds1 ounce75 milligrams
Black beans½ cup60 milligrams
Avocado1 medium58 milligrams
Figs, dried½ cup50 milligrams
Yogurt or kefir1 cup46.5 milligrams
Banana1 medium32 milligrams


By | 2018-06-12T10:51:45+00:00 April 9th, 2018|Categories: Nutrition & Food|Tags: , , |0 Comments

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