Magnesium

Magnesium helps muscles move and relax and nerves to function. It is also important for bone health.

Some medicines or health problems cause the body to lose more magnesium than usual. This can cause muscle tremors or spasms, muscle weakness, or loss of balance.

Most people can get enough magnesium by eating a healthy diet that includes a variety of whole grains, vegetables, nuts and beans.

Great sources:
100 to 150 milligrams (mg) of magnesium per serving

• Kellogg’s All-Bran cereal (1/2 cup)
• Pumpkin seeds, roasted (1/4 cup)
• Chia seeds (1/4 cup)
• Quinoa, cooked (1 cup)
• Spinach, boiled (1 cup)

Good sources:
50 to 100 mg of magnesium per serving

• Granola cereals (1/2 cup)
• Soymilk (1 cup)
• Baked beans and black beans (1/2 cup)
• Navy beans, canned (1/2 cup)
• Peanut butter (2 tablespoons)
• Peanuts (1/4 cup)
• Roasted cashews (1/4 cup)
• Pecans, almonds, sunflower seeds, or walnuts (1/2 cup)
• Avocado (1 medium)
• Swiss chard, cooked (1/2 cup)
• Lentils (1 cup)
• Lima beans (1 cup)
• Brown rice, cooked (1 cup)
• Dried figs (1/2 cup)
• Carnation Instant Breakfast (1 packet)
• Boost (8 ounces)

OK sources:
25 to 50 mg of magnesium per serving

• Cheerios (1 cup)
• Tofu (4 ounces)
• Instant oatmeal (1 packet)
• Cracked wheat bread (3 slices)
• Chicken (6 ounces)
• Baked potato with skin (1/2 medium)
• Halibut, salmon, tuna, shrimp, crab (3 ounces)
• Yogurt (8 ounces)
• Artichoke, boiled (1 medium)
• Ripe banana (1 small)
• Raisins (2/3 cup)

If the body does not get enough magnesium from food, a healthcare provider may suggest a supplement. Talk to your healthcare provider before taking a magnesium supplement or giving a supplement to your child.