Magnesium: what it does and which foods have it
Magnesium supports more than 300 enzyme systems, including muscle and nerve function, blood sugar and blood pressure. Pumpkin seeds, chia seeds, almonds, spinach and cashews are rich sources. Adults need 310 to 420 mg a day. Nearly half of Americans get less than they need from food, and the body absorbs 30% to 40% of it.
What it does
Magnesium is a cofactor in more than 300 enzyme systems that regulate reactions including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation. (NIH)
Where you find it in food
Good sources of magnesium include green leafy vegetables, legumes, nuts, seeds, whole grains and certain beverages. (NIH)
| Food | Serving | Amount | % daily value | Servings to reach the daily value |
|---|---|---|---|---|
 Pumpkin seeds |
1 ounce | 156 mg | 37% | 2.7 |
 Chia seeds |
1 ounce | 111 mg | 26% | 3.8 |
 Almonds |
1 ounce | 80 mg | 19% | 5.2 |
 Spinach |
½ cup | 78 mg | 19% | 5.4 |
 Cashews |
1 ounce | 74 mg | 18% | 5.7 |
Amounts are from the NIH Office of Dietary Supplements food table. "Servings to reach the daily value" is the daily value (420 mg) divided by the amount per serving.
How much you absorb
- About 30% to 40% of the magnesium in food and drinks is absorbed by the body. (NIH)
Food, and where an IV fits
Food comes first. Most people get what they need from a varied diet, and a nutrient in food comes with fiber, protein and everything else the food carries.
An IV takes a different route. It delivers a nutrient straight into the bloodstream, so none of it depends on absorption in the gut. That can matter for people who absorb less, and your provider decides whether it is appropriate for you.
Magnesium is in Reset, Immunity, Longevity, Radiance and Rebuild, and magnesium sulfate is available as a core add-in ($40).
Who tends to run low
48% of Americans take in less magnesium from food and drinks than their estimated average requirement. (NIH)
The NIH lists these groups among those more likely to fall short:
- People with gastrointestinal diseases
- People with type 2 diabetes
- People with alcohol dependence
- Older adults
A lab panel ordered by your provider can show your own levels. See lab testing before IV therapy.
More from our notes
The NIH notes that the risk of magnesium toxicity rises with impaired kidney function, because the body's ability to remove excess magnesium is reduced or lost. Early signs can include low blood pressure, nausea, vomiting and flushing. This is one reason your provider asks about kidney health before ordering it.
Good to know
The risk of too much magnesium rises with impaired kidney function, which is one reason your provider reviews your history first. (NIH)
Questions about magnesium, answered in full
Sources
Want an IV today?
Call or text 385-521-5237. We'll find your time, send your intake right away, and your nurse practitioner reviews it before your visit.
Mon–Sat, 8 a.m.–8 p.m. · Sunday by request.
General education, not medical advice.
Supports general wellness. Not a substitute for medical care. Individual results vary. Every client is cleared by a licensed provider before a first service.