Magnesium
Body function
Muscle and nerve function; energy production; sleep regulation; bone health
Daily requirement
310–420 mg/day depending on age and sex
Deficiency signs
Muscle cramps, poor sleep, fatigue, anxiety, constipation
Excess risks
Diarrhoea and nausea at high doses; risk in kidney disease
At-risk groups
Older adults, type 2 diabetics, people with GI disorders, heavy alcohol users
Supplement forms
Magnesium glycinate, citrate, oxide, threonate, malate
Food sources
- Pumpkin seeds — 156 mg magnesium per 30g
- Brazil nuts — ~106 mg magnesium per 30g
- Almonds — ~76 mg magnesium per 30g
- Flax seeds — ~120 mg per 30g
- Macadamia nuts — ~37 mg per 30g
- Butternut — ~72 mg per 30g
- Pecans — ~35 mg per 30g
- Walnuts — ~45 mg per 30g
- Pine nuts — ~71 mg per 30g
- Chia seeds — ~95 mg per 30g
- Hazelnuts — ~46 mg per 30g
- Peanuts — ~50 mg per 30g
- Sunflower seeds — ~98 mg per 30g
- Sesame seeds — ~100 mg per 30g
- Lotus seeds — ~60 mg per 30g
- Red beans (adzuki) — ~120 mg per cup cooked
- Garbanzo beans (chickpeas) — ~78 mg per cup cooked
- Kidney beans — ~74 mg per cup cooked
- Corn — ~35 mg per cup
- Potatoes — ~35 mg per medium potato
- Edamame — ~99 mg per cup cooked
- Seaweed — ~10 mg per 10g dried
Related symptoms
Educational information only — not medical advice. This content does not diagnose, treat, or replace consultation with a qualified healthcare professional. Always seek professional medical advice for symptoms, supplement use, or health concerns.