Components -> Minerals -> Macroelements
Magnesium is an essential mineral that plays a vital role in numerous bodily functions, including muscle and nerve function, blood sugar regulation, and bone health. It also contributes to the production of energy and protein synthesis.
Magnesium is essential for over 300 biochemical reactions in the body, including energy production, muscle function, nerve function, and the maintenance of strong bones. It also plays a role in regulating blood sugar levels and blood pressure, and is important for heart health.
The Recommended Dietary Allowance (RDA) for magnesium varies by age and gender, but for adults, it typically ranges from 310-420 milligrams per day. It's best to consult with a healthcare professional to determine the appropriate magnesium intake for your specific needs.
Magnesium plays a crucial role in many bodily functions, including energy production, muscle function, and nerve transmission. It also contributes to bone health, helps regulate blood sugar levels, and supports a healthy immune system. Additionally, magnesium has been associated with reducing the risk of developing chronic diseases, such as heart disease and type 2 diabetes.
While magnesium is generally safe for most people when consumed within recommended levels from food sources, excessive intake from supplements can lead to adverse effects. These may include diarrhea, nausea, and abdominal cramping. Individuals with kidney problems should also be cautious with magnesium supplements as they can exacerbate kidney issues. It is essential to consult a healthcare professional before starting any new supplement regimen.
While magnesium is an essential mineral for the body, consuming excessive amounts of magnesium through supplementation can lead to adverse effects such as diarrhea, abdominal cramping, and nausea. It is important to stick to the recommended dietary allowance for magnesium and to consult a healthcare professional before taking magnesium supplements.
Low levels of magnesium in the body may lead to symptoms such as muscle cramps, fatigue, nausea, and loss of appetite. It can also contribute to conditions like osteoporosis and high blood pressure. Consuming magnesium-rich foods or supplements, under the guidance of a healthcare professional, can help address the deficiency and improve overall health.
Vegans can get their magnesium intake from a variety of plant-based sources such as leafy greens, nuts and seeds, whole grains, legumes, and fruits. Additionally, consuming fortified foods like plant-based milks and cereals can also contribute to meeting magnesium needs.
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Seaweed, agar, dried
Type: Food
Vegetable dishes -> Canned vegetables
Magnesium
770.00mg per 100 grams
Coffee, brewed, espresso, restaurant-prepared, decaffeinated
Type: Food
Beverages -> Coffee
Magnesium
288.00mg per 360 grams
Raspberry juice concentrate
Type: Food
Fruit and berry dishes -> Juices
Magnesium
268.80mg per 240 grams
Molasses
Type: Food
Sugar and confectionery -> Sugar and syrups
Magnesium
242.00mg per 100 grams
Cocoa mass
Type: Food
Fat and fat products -> Cooking and industrial fat
Magnesium
237.00mg per 100 grams
Snail
Type: Food
Fish dishes -> Crustaceans and molluscs
Magnesium
212.50mg per 85 grams
Bean, yellow, mature
Type: Food
Pulses and pulse dishes -> Pulses
Magnesium
199.80mg per 90 grams
Lupini bean, dried
Type: Food
Pulses and pulse dishes -> Pulses
Magnesium
198.00mg per 100 grams
Spirulina
Type: Food
Vegetable dishes -> Canned vegetables
Magnesium
195.00mg per 100 grams
Sweet peppers, dried
Type: Food
Vegetable dishes -> Vegetables
Magnesium
188.00mg per 100 grams
Tomato powder
Type: Food
Vegetable dishes -> Canned vegetables
Magnesium
178.00mg per 100 grams
Bean, pink, mature
Type: Food
Pulses and pulse dishes -> Pulses
Magnesium
163.80mg per 90 grams
Pumpkin seed
Type: Food
Snacks -> Nuts, seeds and dried fruits
Magnesium
160.50mg per 30 grams
Triticale flour
Type: Food
Cereals and cereal products -> Flour
Magnesium
153.00mg per 100 grams
Hemp seed, whole
Type: Food
Snacks -> Nuts, seeds and dried fruits
Magnesium
144.90mg per 30 grams
Hemp seed, without hull
Type: Food
Snacks -> Nuts, seeds and dried fruits
Magnesium
144.90mg per 30 grams
Seaweed, irishmoss, raw
Type: Food
Vegetable dishes -> Canned vegetables
Magnesium
144.00mg per 100 grams
Seaweed, wakame, dried
Type: Food
Vegetable dishes -> Canned vegetables
Magnesium
141.00mg per 30 grams
Spelt
Type: Food
Cereals and cereal products -> Rice
Magnesium
136.00mg per 100 grams
Sesame seed, white
Type: Food
Snacks -> Nuts, seeds and dried fruits
Magnesium
132.60mg per 30 grams
Cottonseed kernel, roasted (glandless)
Type: Food
Snacks -> Nuts, seeds and dried fruits
Magnesium
132.00mg per 30 grams
Shiitake mushrooms, dried
Type: Food
Vegetable dishes -> Mushroom
Magnesium
132.00mg per 100 grams
Triticale
Type: Food
Cereals and cereal products -> Flour
Magnesium
130.00mg per 100 grams
Tamarind
Type: Food
Fruit and berry dishes -> Fruits
Magnesium
128.80mg per 140 grams
Sunflower seed
Type: Food
Snacks -> Nuts, seeds and dried fruits
Magnesium
125.70mg per 30 grams
Wheat bran
Type: Food
Cereals and cereal products -> Flour
Magnesium
123.30mg per 15 grams
Flaxseed
Type: Food
Snacks -> Nuts, seeds and dried fruits
Magnesium
117.60mg per 30 grams
Flour, Pea flour
Type: Food
Cereals and cereal products -> Flour
Magnesium
117.00mg per 100 grams
Linseed, whole
Type: Food
Snacks -> Nuts, seeds and dried fruits
Magnesium
116.70mg per 30 grams
Tahini, sesami seed butter
Type: Food
Miscellaneous -> Condiments
Magnesium
114.00mg per 30 grams
Seeds, cottonseed meal, partially defatted (glandless)
Type: Food
Cereals and cereal products -> Flour
Magnesium
114.00mg per 15 grams
Ancho pepper
Type: Food
Vegetable dishes -> Canned vegetables
Magnesium
113.00mg per 100 grams
Brazil nut
Type: Food
Snacks -> Nuts, seeds and dried fruits
Magnesium
112.80mg per 30 grams
Coconut milk
Type: Food
Vegetable dishes -> Vegetable juices
Magnesium
110.40mg per 240 grams
Butter milk, dried
Type: Food
Milk dishes -> Soured milks
Magnesium
110.00mg per 100 grams
Seeds, cottonseed flour, partially defatted (glandless)
Type: Food
Cereals and cereal products -> Flour
Magnesium
108.15mg per 15 grams
Seeds, cottonseed flour, low fat (glandless)
Type: Food
Cereals and cereal products -> Flour
Magnesium
107.40mg per 15 grams
Soy mince
Type: Food
Pulses and pulse dishes -> Pulse products
Magnesium
107.10mg per 35 grams
Poppy seed
Type: Food
Snacks -> Nuts, seeds and dried fruits
Magnesium
104.10mg per 30 grams
Shallot, dried
Type: Food
Vegetable dishes -> Canned vegetables
Magnesium
104.00mg per 100 grams
Buckwheat
Type: Food
Cereals and cereal products -> Rice
Magnesium
103.95mg per 45 grams
Chia seed
Type: Food
Snacks -> Nuts, seeds and dried fruits
Magnesium
100.50mg per 30 grams
Mulberry, dried
Type: Food
Fruit and berry dishes -> Berries
Magnesium
99.00mg per 100 grams
Soy protein concentrate, 58% protein
Type: Food
Miscellaneous -> Miscellaneous ingredients
Magnesium
94.50mg per 30 grams
Amaranth grain, cooked
Type: Food
Cereals and cereal products -> Rice
Magnesium
91.00mg per 140 grams
Almond butter
Type: Food
Miscellaneous -> Condiments
Magnesium
88.96mg per 32 grams
Quinoa
Type: Food
Cereals and cereal products -> Flour
Magnesium
88.65mg per 45 grams
Almond
Type: Food
Snacks -> Nuts, seeds and dried fruits
Magnesium
83.40mg per 30 grams
Plantains, green, fried
Type: Food
Fruit and berry dishes -> Fruit and berry dishes other than pies
Magnesium
81.20mg per 140 grams
Rice cooking cream
Type: Food
Milk dishes -> Cream
Magnesium
80.60mg per 240 grams
What you eat matters.