Magnesium is an essential mineral nutrient. The body needs this mineral for the proper functioning of the nervous system, muscles, and other physiological processes. Since the body cannot synthesize magnesium, an adequate intake through food is essential. Normally, dietary intake is sufficient to meet magnesium needs. Particularly high amounts of magnesium are found, for example, in nuts, seeds, and whole grain products such as wholemeal bread.
Magnesium in food at a glance
- Plant-based foods in particular contain large amounts of the mineral magnesium.
- Particularly magnesium-rich foods are nuts and seeds as well as legumes and whole grain products.
- According to the DGE, adult women require 300 mg and adult men 350 mg of magnesium per day.
- A balanced diet is usually sufficient for healthy people to cover the daily requirement of magnesium.
- An appropriately dosed dietary supplement can help to counteract a magnesium deficiency in certain situations.
Which foods contain the most magnesium?
Magnesium is found in many foods. Good sources for the Mineral include nuts and seeds, whole grain products, legumes, and some vegetables. Some foods even contain more than 500 milligrams of magnesium per 100 grams. Some foods even contain more than 500 milligrams of magnesium per 100 grams. In addition to pumpkin seeds and bran, this also includes cocoa powder.
Which vegetables have the most magnesium?
Vegetables contain significantly less magnesium than particularly magnesium-rich foods such as seeds or legumes. Nevertheless, vegetables can still contribute to meeting the daily magnesium requirement. The vegetable richest in magnesium is chard. Other magnesium-rich vegetables include spinach and kohlrabi.
Do animal foods contain magnesium?
Animal-based foods also contain magnesium, but in significantly lower amounts than foods that are particularly rich in this mineral. Dairy products and meat usually contain less than 30 milligrams of magnesium per 100 grams. Some fish and seafood such as carp and oysters have 50 to 70 milligrams of magnesium per 100 grams.
Does fruit contain magnesium?
As with most vegetables and animal products, the magnesium content of fruit is low compared to foods such as nuts and whole grains. Bananas, for example, which are often assumed to be rich in magnesium, contain only 36 milligrams per 100 grams. Other types of fruit such as berries, grapes, or apples contain even less of the mineral. The contribution of fruit to covering magnesium requirements is therefore limited.
Table of foods containing magnesium (mg per 100 g)
Nuts and seeds | |
Cashewkerne | 267 |
Hazelnuts | 163 |
Pumpkin seeds | 534 |
Linseed | 323 |
Macadamia nuts | 130 |
Almonds | 252 |
Brazil nuts | 379 |
Pine nuts | 235 |
Pistachios | 158 |
Sesame | 347 |
Sunflower | 336 |
Legumes and cereals | |
Peas | 116 |
Peanuts | 285 |
Oatmeal | 137 |
Millet | 170 |
Chickpeas | 126 |
Kidney beans | 150 |
Lentils | 129 |
Brown rice | 157 |
Soybeans | 220 |
Edible bran | 590 |
White beans | 140 |
Wheat germ | 290 |
Fruits and vegetables | |
Artichokes | 26 |
Bananas | 36 |
Broccoli | 24 |
Blackberries | 30 |
Kale | 31 |
Raspberries | 30 |
Kiwis | 24 |
Kohlrabi | 43 |
Chard | 81 |
Horseradish | 33 |
Brussels sprouts | 22 |
Spinach | 58 |
Fish and seafood | |
Prawns | 67 |
Herring | 31 |
Cod | 25 |
Carp | 51 |
Scad | 67 |
Redfish | 29 |
Sole | 53 |
Turbot | 45 |
Milk and dairy products | |
Buttermilk | 14.5 |
Edam | 36 |
Gouda | 28 |
Low-fat curd cheese | 12 |
Milk | 12 |
Sweet foods | |
Dark chocolate | 300 |
Marzipan | 120 |
Nougat | 65 |
How can magnesium needs be met?
According to the reference values of the DGE (German Nutrition Society), adult women require about 300 milligrams of magnesium daily and adult men about 350 milligrams.1
Healthy individuals can usually meet their magnesium needs through a regular diet.
To cover the daily magnesium requirement, for example, approximately:
- 100 grams of oatmeal, 200 grams of banana, and 50 grams of cashews,
- 150 grams of kidney beans and 200 grams of kohlrabi or
- 125 grams of brown rice and 200 grams of spinach.
What inhibits the absorption of magnesium?
Certain ingredients in foods can inhibit magnesium absorption in the body. These include phytates, oxalic acid, and, in some cases, fiber and phosphates. In healthy people, however, this is generally negligible if they eat a balanced diet.
What is important when preparing foods containing magnesium?
In contrast to vitamins, minerals are not sensitive to heat. Magnesium is therefore not destroyed even with longer cooking times. However, some magnesium may leach into the cooking water if magnesium-rich foods are cooked for too long. For this reason, it is best to cook them for as short a time as possible.
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Can you overdose on magnesium with your diet?
Just like a deficiency, an excess of magnesium can also be harmful to your health. Possible side effects of an overdose include diarrhea, nausea, and vomiting. However, a magnesium overdose is virtually impossible in healthy individuals if intake is limited to a normal diet.
Magnesium supplements that are too high, on the other hand, can cause side effects such as diarrhea. To avoid this, you should not exceed the recommended maximum amount. According to the European Food Safety Authority (EFSA), the maximum recommended amount of supplemental magnesium from dietary supplements for all people aged four and over is 250 milligrams per day.2
What are magnesium-depleting factors?
Magnesium-depleting factors are those that inhibit magnesium absorption or increase the body’s magnesium requirements. As a result, they can promote the development of magnesium deficiency. Common magnesium-depleting factors include regular alcohol consumption, intense physical activity, and chronic stress. Additionally, hormonal contraceptives and some medications can negatively affect magnesium levels.
Other possible causes of magnesium deficiency are various diseases that can increase the body’s magnesium needs. These disease-related causes include, for example, Crohn’s disease, hyperthyroidism and kidney disease.
When are magnesium supplements useful?
Basically, you should cover your magnesium needs primarily through your diet. In most cases, this works very well through the regular consumption of magnesium-rich foods. In certain situations, the additional intake of a magnesium supplement can still be useful.
A magnesium supplement can help to meet increased requirements or to compensate for an existing deficiency. Whether a magnesium supplement is necessary can be determined by measuring magnesium levels in the blood. The necessary blood sample can be taken both in a doctor’s office and at home with a suitable test kit.
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- 1 Deutsche Gesellschaft für Ernährung e.V.: Schätzwerte für eine angemessene Magnesiumzufuhr (Stand: 2021). URL: https://www.dge.de/wissenschaft/referenzwerte/magnesium/ (zuletzt aufgerufen am: 16.10.2024).
- 2 European Food Safety Authority: Overview on Tolerable Upper Intake Levels as derived by the Scientific Committee on Food (SCF) and the EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA) (Veröffentlichung: Juni 2024). URL: https://www.efsa.europa.eu/sites/default/files/2024-05/ul-summary-report.pdf (zuletzt aufgerufen am: 16.10.2024).
