Magnesium
Magnesium is an essential cofactor for more than 300 enzyme systems within the body. It is involved in aerobic and anaerobic energy generation as well as in many other essential bodily functions.
Where do I get Magnesium from?
| Food |
Magnesium (mg) per 100g - Approx |
| Beans |
70 |
| Spinach |
80 |
| Cashews |
260 |
| Halibut |
107 |
| Tomato Paste |
50 |
| Whole Wheat Flour |
140 |
Magnesium is found in high quantities in many commonly consumed foods and in particularly high quantities in the items listed in the table to the right.
Magnesium is also found in very high quantities in barley, oat bran and other nuts and fish. The items listed to the right are simply examples.
For a more comprehensive summary, click here.
Some US studies have shown a significant percentage of Americans do not reach their daily required magnesium.
How much Magnesium do I need?
The Australian Government Department of Health and Ageing recommends 320mg per day for women and 420mg per day for men. These numbers are very similar to the American Recommended Dietary Allowances (RDA's) which is 400mg across the board.
Click here for the full report.
A balanced and varied diet is likely to meet the Magnesium needs of the average person. But we don't always eat a balanced and varied diet... Magnesium is easily supplemented to ensure intake is sufficient, but note the recommendations referred to below that supplements shouldn't exceed 350mg per day.
The Australian Guidelines also set an upper limit for intake of magnesium as a supplement of 350mg per day. Some studies have shown that doses in excess of this can cause diarrhoea.
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