Green leafy vegetables, unrefined grains and nuts have high magnesium content. Meats and milk have some magnesium content. Hard water usually has a high concentration of magnesium salts.
Special note: Magnesium supplementation can lead to toxicity. A natural, balanced diet is the smart way to go.
|Recommended Dietary Allowance (RDA) for Magnesium|
|Life Stage||Age||Males (mg/day)||Females (mg/day)|
|Infants||0-6 months||30 ( AI)||30 (AI)|
|Infants||7-12 months||75 (AI)||75 (AI)|
|Adults||31 years and older||420||320|
|Pregnancy||18 years and younger||-||400|
|Pregnancy||31 years and older||-||360|
|Breast-feeding||18 years and younger||-||360|
|Breast-feeding||31 years and older||-||320|