From the Guidelines
To achieve 200 mg of magnesium from food in a day, focus on incorporating magnesium-rich foods such as dark leafy greens, nuts, and whole grains throughout your meals. The most recent and highest quality study 1 provides a comprehensive overview of a healthy dietary pattern that can help achieve the recommended daily intake of magnesium. Some examples of magnesium-rich foods include:
- Vegetables: broccoli, carrots, collards, green beans, green peas, kale, lima beans, sweet potatoes, spinach, squash, tomatoes, and peppers
- Fruits: apricots, bananas, dates, grapes, oranges, orange juice, grapefruit, grapefruit juice, mangoes, melons, papaya, peaches, pears, pineapples, raisins, raspberries, strawberries, and tangerines
- Grains: whole-wheat bread and rolls, whole-wheat pasta, cereals such as grits, oatmeal, and brown rice, and popcorn
- Lean and extralean meats, poultry, and fish: beneficial sources of protein and magnesium Combining several of these options will easily help you reach the 200 mg target. It is essential to note that the study 1 emphasizes the importance of a balanced diet that includes a variety of whole foods to meet the daily recommended intake of magnesium and other essential nutrients. In contrast, the study 1 provides information on manganese, which is a different micronutrient, and is not directly relevant to the question of magnesium intake. Therefore, the recommendation is based on the study 1, which provides the most relevant and up-to-date information on magnesium-rich foods. Magnesium is essential for over 300 biochemical reactions in your body, including energy production, protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. Most healthy adults need between 310-420 mg of magnesium daily, so aiming for 200 mg from food is a reasonable goal that can be supplemented with other dietary sources if needed.
From the FDA Drug Label
Other Information each fl oz contains: magnesium 290 mg each fl oz contains: sodium 1 mg The FDA drug label does not answer the question.
From the Research
Foods Rich in Magnesium
To provide 200 milligrams of magnesium in a day, the following foods can be considered:
- Leafy green vegetables, mainly spinach 2
- Nuts 2
- Avocado 2
- Whole grains 2
- Legumes, such as beans, peas, and soybeans 2
- Chocolate 2
- Certain seafood 2
- Grain, vegetable, and pulse, which are foods of plant origin 3
Daily Intake Recommendations
The recommended dietary amounts of magnesium have been set at 6 mg/kg day in developed countries 4. However, the daily mean magnesium intake is slightly over 4 mg/kg day, which is lower than the recommended amount 4.
Bioavailability of Magnesium
Magnesium from magnesium citrate malate (MgCM) is bioavailable, but the extent of its bioavailability cannot be established 5. MgCM is proposed to be used in food supplements that are intended to provide up to 300-540 mg/day magnesium 5.
Factors Affecting Magnesium Intake
Regular alcohol intake and regular sport can affect magnesium resorption and excretion, respectively 6. Additionally, the influence of other nutrients is more significant on magnesium absorption than on urinary excretion 4. A Ca/Mg ratio close to 2 in the intake is also important 4.