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Magnesium is an essential mineral involved in muscle function, nerve function, energy metabolism, and many biochemical reactions.
A quick look at the key nutrition information for Magnesium.
400â420 mg (Adult Men), 310â320 mg (Adult Women)
8 Food Sources
4 Key Benefits
4 Symptoms
How Magnesium supports normal health and nutrition.
Supports Normal Muscle Function
Supports Normal Nerve Function
Supports Energy Metabolism
Supports Bone Health
Explore foods that can provide Magnesium.
Pumpkin seeds are nutrient-dense seeds containing iron, magnesium, zinc, protein, and healthy fats.
Almonds provide protein, magnesium, vitamin E, fiber, and unsaturated fats.
Nuts are nutrient-dense foods that provide protein, magnesium, zinc, fiber, and unsaturated fats.
Whole grains contain the grain kernel and provide fiber, magnesium, B vitamins, and other nutrients.
Oats are whole grains that provide fiber, magnesium, iron, protein, and other nutrients.
Brown rice is a whole grain that provides fiber, magnesium, B vitamins, and other nutrients.
Quinoa is a nutrient-rich seed commonly used as a grain and provides protein, fiber, iron, magnesium, and other nutrients.
Symptoms that may be associated with inadequate Magnesium intake.
400â420 mg (Adult Men), 310â320 mg (Adult Women)
Individual requirements can vary based on age, sex, life stage, and other factors.
Discover recipes that provide Magnesium.
A nutrient-dense bowl featuring pumpkin seeds, yogurt, and fruit for protein, iron, magnesium, and sustained energy.
A filling breakfast made with oats, banana, milk, and nuts providing fiber, magnesium, protein, and B vitamins.
A balanced quinoa bowl with vegetables providing plant protein, iron, magnesium, fiber, and vitamin C.
Explore nutrition-related topics connected with Magnesium.
Explore nutrition guides related to Magnesium, its food sources, benefits, and related nutrition topics.
Explore vitamin D-rich foods including salmon, fatty fish, eggs, fortified milk, yogurt, and mushrooms that can contribute to vitamin D intake.
Discover high fiber foods including lentils, beans, oats, whole grains, brown rice, quinoa, fruits, berries, vegetables, and whole wheat foods.
Discover protein-rich foods including eggs, lentils, beans, fish, lean red meat, Greek yogurt, nuts, quinoa, and other nutritious protein sources.
Explore foods that can provide vitamin D, including fatty fish, salmon, eggs, fortified milk, yogurt, and mushrooms.
Discover zinc-rich foods including pumpkin seeds, nuts, lean red meat, beans, lentils, cheese, and other nutritious foods.
Explore nutritious foods from vegetables, fruits, legumes, whole grains, dairy, fish, nuts, and other food groups for a varied balanced diet.
Learn practical healthy eating principles including food variety, balanced meals, whole grains, vegetables, fruits, protein, and nutrient-rich foods.
Explore nutritious foods commonly used in Indian meals, including lentils, beans, whole grains, vegetables, fruits, nuts, seeds, and dairy foods.
NutriCompass provides general nutrition information for educational purposes. Nutrient requirements can vary between individuals, and this information should not be used to diagnose or treat a medical condition. Speak with a qualified healthcare professional for personalized advice.