How much magnesium does your body need and which foods are rich in the mineral?
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy
In general rich sources of magnesium are greens, nuts, seeds, dry beans, whole grains, wheat germ, wheat and oat bran. The recommended dietary allowance for magnesium for adult men is 400-420 mg per day. The dietary allowance for adult women is 310-320 mg per day.
For additional information please visit The U.S. Department of Agriculture’s (USDA’s) Nutrient Database website (see References) which lists the nutrient content of many foods and where you can search a comprehensive list of foods for magnesium content.
The magnesium that is naturally present in food is not harmful and does not need to be limited. Magnesium in dietary supplements and medications should not be consumed in amounts above the upper limit, unless recommended by a healthcare provider. Cramps and diarrhea are common side effects.
A deficiency due to low dietary intake is not common in healthy people. However, ongoing low intakes or excessive losses of magnesium due to certain health conditions, chronic alcoholism, Crohn's disease, celiac disease, or intestinal surgery, and/or the use of certain medications, can lead to magnesium deficiency.
The early signs of magnesium deficiency include:
As magnesium deficiency gets worse, other symptoms may occur, including:
Last reviewed by a Cleveland Clinic medical professional on 11/24/2020.
Learn more about our editorial process.