Muscle and nerve function
Magnesium contributes to normal muscle contraction and nerve signaling.
Magnesium
MineralMagnesium is a mineral your body uses every day for normal muscle and nerve function, energy production, bone, and hundreds of enzyme reactions.
Want Feed Me Food to do the planning part?Try Pantry + the 7-day Planner + Smart Shopping List free for 7 days.
Try the Full Feed Me Food System Free for 7 Days →
What it is
What Is Magnesium?
Magnesium is a mineral your body uses every day for normal muscle and nerve function, energy production, bone, and hundreds of enzyme reactions.
You do not need to memorize a nutrient chart. The useful part is knowing where it shows up in food, roughly how much you need, and what that can look like on an actual plate.
What the body uses it for
What Magnesium Actually Does
Energy metabolism
It is required by enzymes involved in ATP and cellular energy reactions.
Bone
A substantial portion of body magnesium is found in bone, where it contributes to normal structure.
Biochemical reactions
Magnesium is a cofactor in hundreds of reactions, including protein and nucleic-acid synthesis.
How much you need
How Much Do You Need?
| Group | Recommended amount |
|---|---|
| Women 19–30 years | 310 mg/day |
| Women 31–50 years | 320 mg/day |
| Men 19–30 years | 400 mg/day |
| Men 31–50 years | 420 mg/day |
| Pregnancy 19–30 years | 350 mg/day |
| Pregnancy 31–50 years | 360 mg/day |
| Breastfeeding 19–30 years | 310 mg/day |
| Breastfeeding 31–50 years | 320 mg/day |
Food sources
Where Magnesium Shows Up in Food
You do not need to memorize this list. These are everyday examples of foods that can contribute Magnesium. Amounts can change with serving size, variety, preparation, and fortification.
Pumpkin seeds
156 mg per 1 oz
Spinach
78 mg per ½ cup cooked
Black beans
60 mg per ½ cup cooked
Almonds
80 mg per 1 oz
Avocado
About 58 mg per medium avocado
Food composition reference: USDA FoodData Central.
Make it useful
What Does That Look Like on a Plate?
Knowing what is in your food is useful. Knowing what to do with it is better. Pick a food. Find a recipe. See what you already have. Plan the meal. Buy what is missing. Then go eat food.
Ready to make this practical?
Put this information to work.
Feed Me Food connects your recipes, Pantry, Meal Planner, and Shopping List so you can go from figuring out what to eat to having a plan for the week.
✓ Pantry recipe recommendations✓ Full 7-day Meal Planner✓ Smart Shopping List✓ Pantry inventory tracking
No credit card required. No automatic charge. After 7 days, keep the Full System for $2.99/month or continue with your Free account.
A little context matters
When More Isn't Better
The adult upper limit of 350 mg/day applies to magnesium from supplements and medications, not magnesium naturally present in food. Supplemental magnesium can cause diarrhea and can interact with some medicines.
Food and supplements are not the same thing. Supplements can deliver much larger doses. Medications, pregnancy, kidney or liver function, allergies, and other health circumstances can change what is appropriate.
Evidence & trusted sources
Where This Information Comes From
NIH Office of Dietary Supplements – MagnesiumPrimary nutrient reference
USDA FoodData CentralFood composition and nutrient data
National Academies – Dietary Reference IntakesMagnesium intake standards
Evidence last reviewed: October 2026
Keep exploring
