How Much Magnesium Do I Need?
RDA for Adult Females 19-30 is 310 mg/d
RDA for Adult Females >30 is 320 mg/d
RDA for Adult Males 19-30 is 400 mg/d
RDA for Adult Males >30 is 420 mg/d
Upper Safe Limit for Adults is 350 mg/d
(The upper limit was not set for food and water sources but is meant only to prevent diarrhea from intake of supplements or medications)
Why Do I Need Magnesium?
Magnesium is involved in over 300 essential metabolic reactions including:
Energy production
Bone mineralization
Synthesis of essential molecules such as DNA and RNA
Ion transport across cell membranes which is needed for conduction of nerve impulses, muscle contraction and normal heart rhythm
Vegan Sources
Magnesium is found in whole grains, nuts, beans, seeds, leafy greens and other vegetables and fruits
Food | Magnesium Content (mg) |
Swiss Chard, cooked, 1 cup | 150 |
Spinach, raw, 1 cup | 24 |
Broccoli, cooked, 1 cup | 32 |
Potato, baked, large, russett | 90 |
Edamame, cooked, 1 cup | 99 |
Pinto beans, cooked, 1 cup | 86 |
Black beans, cooked, 1 cup | 120 |
Peanuts, dry roasted, 1 oz | 50 |
Cashews, raw, 1 oz | 83 |
Walnuts, raw, 1 oz | 57 |
Brown rice, cooked, 1 cup | 84 |
Quinoa, cooked, 1 cup | 118 |
Banana, medium | 32 |
Deficiency Symptoms
Tremors, muscle spasms
Anorexia, nausea, vomiting
Weakness, confusion, hallucinations
Swallowing difficulties
Toxicity Symptoms
Diarrhea
Lethargy, confusion
Disruption of normal cardiac rhythm
Notes
Many Americans do not reach the RDA for magnesium but overt signs of deficiency are rarely seen except for individuals with chronic GI disorders, people on chronic diuretic therapy or those with chronic alcoholism
Toxicity from food sources has not been reported
Links
Please check out the links below from NutritionFacts.org for some more info on magesium:
References used for all of the nutrient pages can be found at the bottom of the Nutrition Facts page. Click here.
Magnesium
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