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
7.70mg per 1 grams
Seaweed, agar, dried
Type: Food
Vegetable dishes -> Canned vegetables
Magnesium
7.70mg per 1 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
Cocoa mass
Type: Food
Fat and fat products -> Cooking and industrial fat
Magnesium
2.37mg per 1 grams
Matcha
Type: Food
Beverages -> Tea
Magnesium
2.30mg per 1 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
1.98mg per 1 grams
Spirulina
Type: Food
Vegetable dishes -> Canned vegetables
Magnesium
1.95mg per 1 grams
Sweet peppers, dried
Type: Food
Vegetable dishes -> Vegetables
Magnesium
1.88mg per 1 grams
Tomato powder
Type: Food
Vegetable dishes -> Canned vegetables
Magnesium
1.78mg per 1 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
Hemp seed, whole
Type: Food
Snacks -> Nuts, seeds and dried fruits
Magnesium
48.30mg per 10 grams
Hemp seed, without hull
Type: Food
Snacks -> Nuts, seeds and dried fruits
Magnesium
48.30mg per 10 grams
Seaweed, irishmoss, raw
Type: Food
Vegetable dishes -> Canned vegetables
Magnesium
1.44mg per 1 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
1.36mg per 1 grams
Sesame seed, white, without hull
Type: Food
Snacks -> Nuts, seeds and dried fruits
Magnesium
39.78mg per 9 grams
Seeds, cottonseed kernels, roasted (glandless)
Type: Food
Snacks -> Nuts, seeds and dried fruits
Magnesium
44.00mg per 10 grams
Tamarind
Type: Food
Fruit and berry dishes -> Fruits
Magnesium
1.84mg per 2 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
40.38mg per 10.3 grams
Flour, Pea flour
Type: Food
Cereals and cereal products -> Flour
Magnesium
1.17mg per 1 grams
Linseed, whole
Type: Food
Snacks -> Nuts, seeds and dried fruits
Magnesium
13.23mg per 3.4 grams
Tahini, sesami seed butter
Type: Food
Miscellaneous -> Condiments
Magnesium
57.00mg per 15 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
1.13mg per 1 grams
Brazil nut
Type: Food
Snacks -> Nuts, seeds and dried fruits
Magnesium
18.80mg per 5 grams
Quinoa, cooked with salt
Type: Recipe
Cereals and cereal products -> Rice
Magnesium
110.78mg per 140 grams
Coconut milk
Type: Food
Vegetable dishes -> Vegetable juices
Magnesium
110.40mg per 240 grams
Quinoa, cooked without salt
Type: Recipe
Cereals and cereal products -> Rice
Magnesium
110.32mg per 140 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
30.54mg per 8.8 grams
Shallot, dried
Type: Food
Vegetable dishes -> Canned vegetables
Magnesium
1.04mg per 1 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
Buckwheat, boiled without salt
Type: Recipe
Cereals and cereal products -> Rice
Magnesium
99.68mg per 140 grams
Buckwheat, boiled, salt
Type: Recipe
Cereals and cereal products -> Rice
Magnesium
100.41mg per 140 grams
Soy mince, boiled without salt
Type: Recipe
Pulses and pulse dishes -> Pulses
Magnesium
99.11mg per 85 grams
Mulberry, dried
Type: Food
Fruit and berry dishes -> Berries
Magnesium
0.99mg per 1 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
Soy bean, boiled without salt
Type: Recipe
Pulses and pulse dishes -> Pulses
Magnesium
99.97mg per 90 grams
Almond butter
Type: Food
Miscellaneous -> Condiments
Magnesium
44.48mg per 16 grams
Quinoa
Type: Food
Cereals and cereal products -> Flour
Magnesium
88.65mg per 45 grams
What you eat matters.