Magnesium
Magnesium is an essential mineral and cofactor for more than 300 enzymes involved in energy production, muscle and nerve function, and bone health. The adult RDA is about 400-420 mg for men and 310-320 mg for women. The 350 mg upper limit applies only to supplemental magnesium.
- Unit
- mg
- RDA (adult)
- 400 mg
- Upper limit
- 350 mg
- Functions
- Cofactor for over 300 enzyme systems, Energy (ATP) production, Muscle and nerve function, Bone structure and DNA synthesis
- Food sources
- Nuts, Seeds, Whole grains, Leafy greens, Legumes, Dark chocolate
- Deficiency
- Muscle cramps, fatigue, abnormal heart rhythms, numbness, and in severe cases seizures.
- Excess
- Upper limit applies to supplemental magnesium; excess from supplements causes diarrhea, nausea, and cramping.
Richest foods
| Pumpkin Seeds | Nuts & seeds | 592 mg |
| Flaxseed | Nuts & seeds | 392 mg |
| Sesame Seeds, Whole | Nuts & seeds | 351 mg |
| Sunflower Seeds, Dried | Nuts & seeds | 325 mg |
| Cashews, Raw | Nuts & seeds | 292 mg |
| Almonds, Raw | Nuts & seeds | 270 mg |
| Peanuts, Raw | Legume | 168 mg |
| Walnuts, English | Nuts & seeds | 158 mg |
| Peanut Butter, Smooth | Nuts & seeds | 154 mg |
| Spinach, Cooked | Vegetable | 87 mg |
| Spinach, Raw | Vegetable | 79 mg |
| Whole Wheat Bread | Grain | 75 mg |
Amount per food's listed serving.