Magnesium is a one kind of mineral which is essential for your body, and keeps you healthy. It is naturally present in many foods, added to other food products, available as a dietary supplement, and present in some medicines (such as antacids and laxatives). 

It’s crucial for many functions in your body, including energy metabolism and protein synthesis. It also contributes to proper brain function, bone health, and heart and muscle activity.

So, how much magnesium should we take per day? 

The Recommended Dietary Allowance (RDA) for adults 19-51+ years is 400-420 mg daily for men and 310-320 mg for women. Pregnancy requires about 350-360 mg daily and lactation, 310-320 mg.

First, let’s discuss which foods offer magnesium naturally?

Many foods contain high levels of magnesium, including nuts and seeds, dark green vegetables, whole grains, and legumes. Manufacturers also add magnesium to some 

breakfast cereals and other fortified foods.

The best sources of magnesium include (REF: medical news today)

Source	Per serving	Percentage of daily value
Almonds (1 ounces or oz)	80 mg	20%
Spinach (half a cup)	78 mg	20%
Roasted cashews (1 oz)	74 mg	19%
Oil roasted peanuts (one-quarter cup)	63 mg	16%
Soy milk (1 cup)	61 mg	15%
Cooked black beans (half a cup)	60 mg	15%
Cooked edamame beans (half a cup)	50 mg	13%
Peanut butter (2 tablespoons)	49 mg	12%
Whole wheat bread (2 slices)	46 mg	12%
Avocado (1 cup)	44 mg	11%
Potato with skin (3.5 oz)	43 mg	11%
Cooked brown rice (half a cup)	42 mg	11%
Low fat yogurt (8 oz)	42 mg	11%
Fortified breakfast cereals	40 mg	10%
Oatmeal, instant, 1 packet	36 mg	9%
Canned kidney beans (half a cup)	35 mg	9%
Banana (1 medium)	32 mg	8%

Wheat products lose magnesium when the wheat is refined, so it is best to choose cereals and bread products made with whole grains. Most common fruits, meat, and fish contain low in magnesium.

However, research suggests that magnesium levels tend to be low in people who eat lots of processed foods that are high in refined grains, fat, phosphates, and sugar—what some might call the standard American diet.

Still, supplementing with this vital nutrient has been linked to many benefits, including constipation relief and improved blood sugar regulation and sleep.

Many forms of magnesium supplements are available.

The most important thing to consider before deciding on a supplement is its absorption rate, or how well the supplement is absorbed by your body. So, if you’re considering taking magnesium supplements, contact your health care doctor for consultation.