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.
Salt, low sodium
Type: Food
Miscellaneous -> Spices
Magnesium
1,100.00mg per 100 grams
Wheat bran
Type: Food
Cereals and cereal products -> Flour
Magnesium
822.00mg per 100 grams
Seeds, cottonseed meal, partially defatted (glandless)
Type: Food
Cereals and cereal products -> Flour
Magnesium
760.00mg per 100 grams
Seeds, cottonseed flour, partially defatted (glandless)
Type: Food
Cereals and cereal products -> Flour
Magnesium
721.00mg per 100 grams
Seeds, cottonseed flour, low fat (glandless)
Type: Food
Cereals and cereal products -> Flour
Magnesium
716.00mg per 100 grams
Coriander leaf, dried
Type: Food
Miscellaneous -> Spices
Magnesium
694.00mg per 100 grams
Seaweed, kombu, dried
Type: Food
Vegetable dishes -> Canned vegetables
Magnesium
610.00mg per 100 grams
Spearmint, dried
Type: Food
Vegetable dishes -> Vegetables
Magnesium
602.00mg per 100 grams
Pumpkin seed
Type: Food
Snacks -> Nuts, seeds and dried fruits
Magnesium
535.00mg per 100 grams
Cocoa powder, unsweetened
Type: Food
Miscellaneous -> Miscellaneous ingredients
Magnesium
520.00mg per 100 grams
Hemp seed, whole
Type: Food
Snacks -> Nuts, seeds and dried fruits
Magnesium
483.00mg per 100 grams
Hemp seed, without hull
Type: Food
Snacks -> Nuts, seeds and dried fruits
Magnesium
483.00mg per 100 grams
Seaweed, wakame, dried
Type: Food
Vegetable dishes -> Canned vegetables
Magnesium
470.00mg per 100 grams
Dill weed, dried
Type: Food
Miscellaneous -> Spices
Magnesium
451.00mg per 100 grams
Nettle, leaf, dried
Type: Food
Miscellaneous -> Spices
Magnesium
450.00mg per 100 grams
Sesame seed, white, without hull
Type: Food
Snacks -> Nuts, seeds and dried fruits
Magnesium
442.00mg per 100 grams
Celery seed
Type: Food
Miscellaneous -> Spices
Magnesium
440.00mg per 100 grams
Seeds, cottonseed kernels, roasted (glandless)
Type: Food
Snacks -> Nuts, seeds and dried fruits
Magnesium
440.00mg per 100 grams
Sage, ground
Type: Food
Miscellaneous -> Spices
Magnesium
428.00mg per 100 grams
Sunflower seed
Type: Food
Snacks -> Nuts, seeds and dried fruits
Magnesium
419.00mg per 100 grams
Parsley, dried
Type: Food
Miscellaneous -> Spices
Magnesium
400.00mg per 100 grams
Flaxseed
Type: Food
Snacks -> Nuts, seeds and dried fruits
Magnesium
392.00mg per 100 grams
Linseed, whole
Type: Food
Snacks -> Nuts, seeds and dried fruits
Magnesium
389.00mg per 100 grams
Fennel seed
Type: Food
Miscellaneous -> Spices
Magnesium
385.00mg per 100 grams
Sesame seed paste tahini, without added salt
Type: Food
Miscellaneous -> Condiments
Magnesium
380.00mg per 100 grams
Nut, brazil nut
Type: Food
Snacks -> Nuts, seeds and dried fruits
Magnesium
376.00mg per 100 grams
Mustard seed, ground
Type: Food
Miscellaneous -> Spices
Magnesium
370.00mg per 100 grams
Cumin seed
Type: Food
Miscellaneous -> Spices
Magnesium
366.00mg per 100 grams
Poppy seed
Type: Food
Snacks -> Nuts, seeds and dried fruits
Magnesium
347.00mg per 100 grams
Tarragon, dried
Type: Food
Miscellaneous -> Spices
Magnesium
347.00mg per 100 grams
Marjoram, dried
Type: Food
Miscellaneous -> Spices
Magnesium
346.00mg per 100 grams
Chia seed
Type: Food
Snacks -> Nuts, seeds and dried fruits
Magnesium
335.00mg per 100 grams
Coriander seed
Type: Food
Miscellaneous -> Spices
Magnesium
330.00mg per 100 grams
Instant coffee, powder
Type: Food
Miscellaneous -> Miscellaneous ingredients
Magnesium
327.00mg per 100 grams
Soy protein concentrate, 58% protein
Type: Food
Miscellaneous -> Miscellaneous ingredients
Magnesium
315.00mg per 100 grams
Instant coffee, decaffeinated, powder
Type: Food
Miscellaneous -> Miscellaneous ingredients
Magnesium
311.00mg per 100 grams
Soya mince, white or dark
Type: Food
Pulses and pulse dishes -> Pulse products
Magnesium
306.00mg per 100 grams
Rye bran
Type: Food
Cereals and cereal products -> Flour
Magnesium
300.00mg per 100 grams
Wheat germ
Type: Food
Cereals and cereal products -> Flour
Magnesium
293.00mg per 100 grams
Flour, soya flour, low-fat
Type: Food
Pulses and pulse dishes -> Pulse products
Magnesium
290.00mg per 100 grams
Almond butter
Type: Food
Miscellaneous -> Condiments
Magnesium
279.00mg per 100 grams
Almond
Type: Food
Snacks -> Nuts, seeds and dried fruits
Magnesium
278.00mg per 100 grams
Saffron
Type: Food
Miscellaneous -> Spices
Magnesium
264.00mg per 100 grams
Nut, cashew nut
Type: Food
Snacks -> Nuts, seeds and dried fruits
Magnesium
260.00mg per 100 grams
Nut, cashew nut, salt
Type: Food
Snacks -> Savoury snacks
Magnesium
260.00mg per 100 grams
Caraway seed
Type: Food
Miscellaneous -> Spices
Magnesium
258.00mg per 100 grams
Curry powder
Type: Food
Miscellaneous -> Spices
Magnesium
255.00mg per 100 grams
Almond flour
Type: Food
Cereals and cereal products -> Flour
Magnesium
251.10mg per 100 grams
Pine nut, pine kernel
Type: Food
Snacks -> Nuts, seeds and dried fruits
Magnesium
251.00mg per 100 grams
Snail
Type: Food
Fish dishes -> Crustaceans and molluscs
Magnesium
250.00mg per 100 grams
What you eat matters.