References used for all of the nutrient pages can be found at the bottom of the Nutrition Facts page. Click here.

Magnesium

Deficiency Symptoms


  • Tremors, muscle spasms

  • Anorexia, nausea, vomiting

  • Weakness, confusion, hallucinations

  • Swallowing difficulties


Toxicity Symptoms


  • Diarrhea

  • ​Lethargy, confusion

  • ​Disruption of normal cardiac rhythm



Notes


  • Many Americans do not reach the RDA for magnesium but overt signs of deficiency are rarely seen except for individuals with chronic GI disorders, people on chronic diuretic therapy or those with chronic alcoholism

  • Toxicity from food sources has not been reported

  • Getting adequate magnesium should not be a problem if you are following a whole foods, plant-based diet


Links


Please check out the links below from NutritionFacts.org for some more info on magesium:


Kristen Zaier, ​​Plant-Based RD

How Much Magnesium Do I Need?


  • RDA for Adult Females 19-30 is 310 mg/d

  • RDA for Adult Females >30 is 320 mg/d

  • RDA for Adult Males 19-30 is 400 mg/d

  • RDA for Adult Males >30 is 420 mg/d

  • Upper Safe Limit for Adults is 350 mg/d

 (The upper limit was not set for food and water sources but is meant only to prevent diarrhea from intake of supplements or medications)


Why Do I Need Magnesium?


Magnesium is involved in over 300 essential metabolic reactions including:


  • Energy production

  • Bone mineralization 

  • Synthesis of essential molecules such as DNA and RNA

  • Ion transport across cell membranes which is needed for conduction of nerve impulses, muscle contraction and normal heart rhythm


​Plant-Based Sources


  • Magnesium is found in whole grains, nuts, beans, seeds, leafy greens and other vegetables and fruits


Food

Magnesium Content (mg)

Swiss Chard, cooked, 1 cup

150

Spinach, raw, 1 cup

24

Broccoli, cooked, 1 cup

32

Potato, baked, large, russett

90

Edamame, cooked, 1 cup

99

Pinto beans, cooked, 1 cup

86

Black beans, cooked, 1 cup

120

Peanuts, dry roasted, 1 oz

50

Cashews, raw, 1 oz

83

Walnuts, raw, 1 oz

57

Brown rice, cooked, 1 cup

84

Quinoa, cooked, 1 cup

118

Banana, medium

32