What is magnesium and what does it do?
Magnesium is an important mineral in the body. It helps the body produce enzymes to break down food to give us energy. It helps regulate our blood sugar and blood pressure, as well as muscle and nerve function. Magnesium also plays a role in making proteins in our body and keeping our bones strong.
Sources of magnesium and how to get enough
Magnesium is found naturally in many foods. Some foods that are rich in magnesium are seeds, nuts, legumes, green leafy vegetables, whole grains and fish. Typically, foods that are high in fibre are also good sources of magnesium.
Tips
Try wilting or gently pan cooking raw spinach. This makes it easier to eat more of it and use it as an ingredient in recipes. You'll also get more nutrients this way because you're evaporating a lot of the water in the spinach.
(!) Not recommended for children under four due to choking risk
How much do we need?
Magnesium recommendations*
| Age | Amount per day (milligrams/day) |
|---|---|
| Birth – 6 months | 30 mg |
| 7 – 12 months | 75 mg |
| 1 – 3 years | 80 mg |
| 4 – 8 years | 130 mg |
| 9 – 13 years | 240 mg |
| 14 – 18 years (male) 14 – 18 years (female) | 410 mg 360 mg |
| 19+ years (male) 19+ years (female) | 400 – 420 mg 310 – 320 mg |
*These recommendations are presented here simply as a guide to help you make informed food choices.
How much magnesium can I find in a serving of food?
| Examples of food sources | Amount of magnesium (mg) |
|---|---|
| Almonds, 1 ounce | 80 mg |
| Spinach, cooked | 80 mg |
| Chia seeds, 1 ounce | 110 mg |
| Pumpkin seeds, 1 ounce | 155 mg |
| Whole grain brown rice, ½ cup | 45 mg |
| Salmon, 3 ounces | 30 mg |
Supplements
- A healthy individual following Canada's Food Guide does not need a magnesium supplement.
- It is best to get the magnesium you need from foods.