Get answers to your nutrition and healthy eating questions. Visit www.eatrightontario.ca or call us toll-free at 1-877-510-510-2.
Get answers to your nutrition & healthy eating questions.
Call us toll-free† at 1-877-510-510-2 to speak directly with a Registered Dietitian.
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.
The amount of magnesium you need depends on your age, gender and life stage. The table below shows you how much you need:
Men 19 to 30
Women 19 to 30
Men 31 and older
Women 31 and older
Pregnant women 19 to 30
Pregnant women over 30
Breastfeeding women 19 to 30
Breastfeeding women over 30
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.
Legumes, nuts, seeds, fish, leafy greens and whole grains are the best sources of magnesium.
Pumpkin or squash seeds
60 mL (1/4 cup)
175 mL (3/4 cup)
50 g (1 ½ oz)
All Bran cereal
30 g (1/3 cup)
83 to 111
88 to 109
Tofu (prepared with magnesium chloride or calcium sulphate)
55 to 99
Wheat germ cereal
Beans (any variety)
58 to 89
125 mL (1/2 cup)
175 g (3/4 cup)
Bran flakes cereal
49 to 69
Edamame/baby soy beans
Potato with skin
47 to 52
For a longer list of foods that are sources of magnesium, contact EatRight Ontario at 1-877-510-510-2 or send an email.
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.
Toasted pumpkin-seed brittle
Sweet chilli tofu stir-fry
Tea poached salmon with fruit salsa
If you would like more information about magnesium or other vitamins and minerals, call EatRight Ontario at 1-877-510-510-2 to speak to a Registered Dietitian or send an email.
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