Magnesium is the fourth most common mineral in our bodies. Half of the 25 grams in an adult body is found in the bones. Here it acts with other minerals to strengthen bone. Magnesium’s more crucial work, however, is done by the magnesium found in the blood, cells, and fluids. This magnesium is involved in more than 300 enzyme systems and is vitally important for many bodily functions. It is essential for the electrical behavior that enables the heart to beat, for proper neuromuscular functioning, regulation of blood pressure, cell metabolism, and energy production. Magnesium deficiency symptoms are wide-ranging including cramps, tremors, depression, exhaustion, irregular heartbeat, hypertension, and eclampsia.
Large amounts of calcium taken in the face of a magnesium deficiency can cause calcium to precipitate out contributing to kidney stones and hardening of the arteries.
It is wise to consume magnesium-rich foods, adding supplements if necessary to bring your total magnesium intake to 400 to 800 mg/day.
|
Food |
Portion size |
Magnesium (mg) |
| Fresh Vegetables, nuts, and beans | ||
| Almonds, Cashews | 1/4 cup | 93-95 |
| Avocado | 1 cup | 74 |
| Black-eyed Peas (cooked) | 1/2 cup | 45 |
| Carrots (raw) vs. (canned) | 1 cup | 20 vs 8 |
| Collards | 1 cup | 44 |
| Great Northern beans (cooked) | 1/2 cup | 33 |
| Kale (cooked) | 1 cup | 40 |
| Lima beans (cooked) | 1/2 cup | 43 |
| Peas (cooked) | 1/2 cup | 17 |
| Potato, baked with skin | 1 medium | 34 |
| Soy Milk | 1 cup | 46 |
| Soy beans (cooked) vs. Kidney beans | 1/2 cup | 74 vs 47 |
| Spinach (cooked) | 1 cup | 106 |
| Tofu | 3.5 oz | 76 |
| Winter squash (cooked) | 1 cup | 64 |
| Grains | ||
| Corn (fresh) vs. (canned) | 1 cup | 52 vs. 8 |
| Flour (whole wheat) vs. (white) | 1 cup | 136 vs 34 |
| Oats (dry) | 1/2 cup | 58 |
| Rice (brown) vs. (white) | 1 cup | 50 vs 16 |
| Rice (Uncle Ben’s quick cooked) | 1 cup | 4 |
| Wheat Germ | 1/4 cup | 96 |
| Wheatena vs. Cream of Wheat | 1/2 cup | 25 vs 4 |
| Fish | ||
| Haddock | 1 fillet | 28 |
| Salmon | 4 oz | 33 |
| Shrimp | 4 oz | 41 |
Our full guide covers all of this and more — see our resource on the nutrients your bones depend on.
Our full supplement guide reviews the evidence — see our guide to bone health supplement guide.
