What You Need to Know About Magnesium

foods high in magnesium like nuts, avocado and dried fruit

Magnesium is an important mineral that your body needs to be healthy. It helps to keep your heart healthy by working with other minerals to control blood pressure. Magnesium also helps keep your muscles, bones and nerves healthy. Read on to learn more about what foods have magnesium and how much you need.

How much magnesium do I need?

The amount of magnesium you need depends on your age, sex and life stage. The table below shows you how much you need:

Age	Magnesium Amount needed per day
Men 19 to 30	400 mg
Women 19 to 30	310 mg
Men 31 and older	420 mg
Women 31 and older	320 mg
Pregnant women 19 to 30	350 mg
Pregnant women over 30	360 mg
Breastfeeding women 19 to 30	310 mg
Breastfeeding women over 30	320 mg

At any age, it is important to have no more than 350 mg of magnesium per day from supplements. Magnesium from food and water is safe to have above this amount.

Food sources of magnesium

Legumes, nuts, seeds, fish, leafy greens and whole grains are the best sources of magnesium.

The table below shows foods that contain magnesium:

Food	Serving Size	Magnesium (mg)
Pumpkin or squash seeds	60 mL (1/4 cup)	307
Brazil nuts	60 mL (1/4 cup)	133
Sunflower seeds	60 mL (1/4 cup)	129
Black-eyed peas/cowpeas	175 mL (3/4 cup)	121
Soy cheese	50 g (1 ½ oz)	114
All Bran cereal	30 g (1/3 cup)	83 to 111
Almonds	60 mL (1/4 cup)	88 to 109
Soy nuts	60 mL (1/4 cup)	99
Tofu (prepared with magnesium chloride or calcium sulphate)	175 mL (3/4 cup)	55 to 99
Wheat germ cereal	30 g (1/3 cup)	96
Beans (any variety)	175 mL (3/4 cup)	58 to 89
Prickly pear	1 fruit	88
Spinach	125 mL (1/2 cup)	83
Swiss chard	125 mL (1/2 cup)	80
Soy yogurt	175 g (3/4 cup)	70
Bran flakes cereal	30 g	49 to 69
Edamame/baby soy beans	125 mL (1/2 cup)	52
Potato with skin	1 medium	47 to 52

Do I need a magnesium supplement?

No. A healthy individual does not need a magnesium supplement if they are following Canada’s Food Guide. Scientists have not seen any benefit in taking magnesium supplements for health issues like lowering blood pressure, lowering the risk of heart disease or preventing bone loss. If you are at risk for getting high blood pressure, you should eat a diet rich in magnesium along with potassium and calcium. The bottom line is that it’s best to get the magnesium you need from food.

At any age, it is important to have no more than 350 mg of magnesium per day from supplements. Magnesium from food and water is safe to have above this amount.

Meal and snack ideas

Add legumes to your diet more regularly.
Add nuts and seeds to baked goods, yogurt, salads, granola and cereal.
Try a delicious nut butter like almond or cashew nut butter for a satisfying spread.
Read about these nutritious and delicious vegetables and great ways to add them to your diet.
Try this magnesium rich swiss chard and navy bean soupfor a filling lunch.
Choose whole wheat breads instead of white bread.
Add bran flakes or bran buds to your cereal or yogurt.