Magnesium is a nutrient that the body needs to stay healthy. Magnesium is important for many processes in the body, including regulating muscle and nerve function, blood sugar levels, and blood pressure and making protein, bone, and DNA.

How much magnesium do I need?

According to the National Institutes of Health’s Office of Dietary Supplements, healthy adult men should generally consume 400 to 420 milligrams (mg) of magnesium daily.

Healthy adult women should consume 310 to 320 mg daily.

Pregnant women are recommended to consume a higher dose than women who aren’t pregnant.

If you take supplemental magnesium, the most an adult should ingest is 350 mg daily.

Supplemental magnesium is different from magnesium naturally occurring in the foods you eat.

What foods provide Magnesium?

Many foods contain magnesium. You can get recommended amounts of magnesium by eating a variety of foods including the following:

almonds

spinach

cashews

peanuts

wheat cereal or bread

soymilk

black beans

peanut butter

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Readers Bureau, Contributor

Edited by Jesus Chan

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