Skip to content


For a better browsing experience, this site has been optimized for Chrome on your device.


Are you sure you want to empty your cart?

What You Need To Know About Magnesium


  Back to HealthBites


Magnesium is an essential mineral for your health. It plays a crucial part in several functions of the body, from your nervous system to your bones and muscles.

Why Do We Need Magnesium?

Magnesium is an important mineral that plays a role in keeping your body healthy.

It helps to:

  • Strengthen bones and teeth
  • Maintain normal muscle and nerve function
  • Metabolize carbohydrates (sugars), lipids (fats) and proteins
  • Promote normal blood pressure

Although it is rare, If you don’t get enough magnesium, you may feel fatigued. A lack of magnesium may also cause muscle contractions, cramps and a decreased appetite.

Magnesium Daily Needs

The amount of magnesium you need depends on your age, sex and life stage:

Age Daily Requirement
Men 19-30 years old400
Women 19-30 years old310
Men 31 years old and older420
Women 31 years and older320

It is important to have no more than 350 mg of magnesium per day from supplements. Magnesium from food and water is safe to have above this amount.

Common Food Sources of Magnesium

Magnesium-rich foods include leafy green vegetables, whole grains and nuts. Meats, starchy foods and milk can also contain various amounts of this essential mineral. See the table below for the magnesium content of some common foods.

Magnesium Food Sources
Food GroupFoodServing SizeMagnesium (mg)
Vegetables and Fruit
Prickly pear1 medium88
Spinach, cooked125 mL (½ cup)83
Swiss chard, cooked125 mL (½ cup)80
Potato, with skin, baked1 medium48
Okra, cooked25 mL (½ cup)30
Grain Products Cereal
Cereal, bran30 g97
Wheat germ30 g (¼ cup)96
Quinoa, cooked125 mL (½ cup)63
Cereal, bran (flakes)30 g39
Milk and Alternatives
Cheese, soy50 g (1.5 oz)114
Soy beverage, fortified250 mL (1 cup)65
Meat and Alternatives
Salmon, Chinook, cooked75 g (2.5 oz)92
Mackerel, Atlantic, cooked75 g (2.5 oz)73
Pollock, Atlantic, cooked75 g (2.5 oz)64
Crab, Atlantic snow, cooked75 g (2.5 oz)47
Halibut, cooked75 g (2.5 oz)25
Non-Meat Sources
Pumpkin or squash seeds, roasted60 mL (¼ cup)317
Brazil nuts, without shell60 mL (¼ cup)133
Peas, black-eyed/cowpeas, cooked175 mL (¾ cup)121
Tempeh, cooked150 g116
Soybeans, cooked175 mL (¾ cup)109
Almonds, without shell60 mL (¼ cup)99
Cashews, without shell60 mL (¼ cup)90
Beans (black, lima, navy, adzuki, kidney, pinto), cooked175 mL (¾ cup)67
Peanuts60 mL (¼ cup)66
Flaxseed, ground30 mL56
Tofu, prepared with magnesium chloride and calcium sulfate150 g56
Lentils, cooked175 mL (¾ cup)56
Chickpeas/garbanzo beans, canned175 mL (¾ cup)48
Sunflower seeds, without shell60 mL (¼ cup)43

The information in this resource is for general information purposes only and is not intended to replace informed medical advice. Consume foods according to any dietary guidelines you have been provided from a health care professional. Metro Ontario Pharmacies Limited assumes no legal liability for the accuracy, completeness or usefulness of the information.

Metro pharmacy aisle

Visit your local pharmacy for more information

Find a Metro Pharmacy
Metro pharmacist

See all the services offered by your pharmacist

Find out more about your Metro Pharmacy

Reserve your timeslot now!

Sorry, our online services are not available for this postal code. Please try another postal code or visit us in store.

Sorry, we encountered a problem.

Please try again later.