Magnesium is a mineral abundant in various plant foods, seafood, and meat to a lesser extent. It is also fortified in some foods and is available as a supplement.

Magnesium has many roles and is essential for every organ of the body, especially the heart, kidneys, and muscle. Additionally, magnesium is required for making healthy teeth and bones. Furthermore, it is involved in hundreds of enzymatic reactions that contribute to DNA synthesis, energy production, and regulate important nutrients such as calcium, vitamin D, zinc, copper, potassium, and more.

Magnesium recommendations for adult males 19-30 years old are 400 mg/day and for 31+ years 420 mg/day. Recommendations for adult females 19-30 years old are 310 mg/day and for 31+ years 320 mg/day. Requirements increase to 360 mg/day during pregnancy and decrease to 320 mg/day during lactation. Some examples of approximate magnesium content in food include 3 oz halibut (90 mg), 1 oz almonds (80 mg), and 1/2 cup cooked spinach (78 mg).