Daily Magnesium Requirements & Food Sources
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The following chart depicts the recommended daily allowance (RDA) for Magnesium which is necessary for healthy muscle function, nerve function, a steady heart rhythm, strong bones and a healthy immune system.
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Magnesium - Daily Requirements |
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Age of Individual |
Recommended Daily Allowance |
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Children |
1 yr - 3 yrs |
80 mg |
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4 yrs - 8 yrs |
130 mg |
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9 yrs - 13 yrs |
240 mg |
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Males |
14 yrs - 18 yrs |
410 mg |
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19 yrs - 30 yrs |
400 mg |
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31 yrs + |
420 mg |
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Women |
14 yrs - 18 yrs |
360 mg |
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19 yrs - 30 yrs |
310 mg |
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31 yrs + |
320 mg |
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Pregnant |
14 yrs - 18 yrs |
400 mg |
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19 yrs - 30 yrs |
350 mg |
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31 + yrs |
360 mg |
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Lactating |
14 yrs - 18 yrs |
360 mg |
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19 yrs - 30 yrs |
310 mg |
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31 + yrs |
320 mg |
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Best Food Sources for Magnesium
Black Currants, 1 cup contains about 27 mg magnesium
Cashews - 1 ounce, 75 mg
Peanut Butter - 2 Tablespoons, 50 mg
Avocado, 1/2 - about 40 mg magnesium
Blackberries - 1 cup about 29 mg
Figs - 5 ounces contains about 25 mg of magnesium
1 Kiwifruit contains about 23 mg of magnesium
5 Passion Fruits contains about 30 mg of magnesium which equals about 6 mg of magnesium per passion fruit
2 ounces of dried peaches contains about 27 mg of magnesium
1 small banana contains about 31 mg of magnesium
5 Prunes contain about 19 mg of magnesium
1 cup of watermelon contains about 18 mg of magnesium
Symptoms of Too Much Magnesium - Diarrhea, nausea, mood changes, loss of appetite, low blood pressure, difficulty breathing, irregular heartbeat. If you experience these symptoms, do not delay in seeking emergency medical attention.
If you have recently undergone testing in which magnesium was a part of, you should drink adequate fluids (water) to assist in flushing the magnesium from the body. Ask the nurse or your personal doctor how much water you should drink because overloading they body with water can create an imbalance in the electrolytes and cause even more serious issues.
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