Table of Contents[Hide][Show]
Top 5 Food Sources of Magnesium
Looking to get more mg of magnesium in your diet? Look no further! My team and I have crunched the numbers and did all the math to determine the top 5 common food sources of magnesium, per serving. Overall, there’s very few foods that provide half of the daily value of magnesium per serving, so it’s important to choose a variety of magnesium rich foods that deliver smaller amounts, like 10 or 20% of the daily value per serving, and and sprinkle those throughout the day, foods such as leafy greens, nuts and seeds, and legumes to name a few. Getting magnesium from our diet is important since a large collection of studies show that getting nutrients from dietary supplements doesn’t improve health outcomes compared to getting nutrients from foods!
| Rank | Food | Nutrivore Score | Serving Size (Raw) | Magnesium (mg/serving) | % Daily Value |
|---|---|---|---|---|---|
| 1 | Soybeans, Mature Seeds | 326 | 1/2 cup | 260.4 | 62 |
| 2 | Hemp Seeds, Hulled | 415 | 1 oz / 28 g | 198.4 | 47 |
| 3 | Pigeon Peas (Red Gram), Mature Seeds | 211 | 1 oz / 28 g | 187.6 | 45 |
| 4 | Pumpkin Seeds, Shelled, Dried | 271 | 1 oz / 28 g | 165.8 | 39 |
| 5 | Cocoa Powder, Unsweetened | 1024 | 1 oz / 28 g | 139.7 | 33 |
Want to know more about this important mineral including what magnesium does in the body, how much magnesium we need, what happens if we have low magnesium levels or if we get too much, and even more awesome food sources of magnesium? Keep reading to learn all there is to know!
Learn What Foods Are the Best Sources of Every Nutrient
The Top 25 Foods for Every Nutrient
The Top 25 Foods for Every Nutrient e-book is a well-organized, easy-to-use guide to help you choose foods that fit your needs of 42 important nutrients while creating a balanced nutrient-dense diet.
Get two “Top 25” food lists for each nutrient, plus you’ll find RDA charts for everyone, informative visuals, fun facts, serving sizes and the 43 foods that are Nutrient Super Stars!
Buy now for instant digital access.
What Is Magnesium and What Does It Do?
Magnesium is an essential mineral that’s highly abundant in the human body! In fact, it has direct structural functions in forming muscle tissue, skeletal tissue, cell membranes, and chromosomes. As an electricity-conducting electrolyte, it’s needed for regulating fluid balance, blood pH, neurotransmission, and muscle and nerve function. It’s also involved in over 300 metabolic reactions, serving as a cofactor for enzymes involved in DNA and RNA synthesis, cell signaling, ion transport, protein synthesis, carbohydrate and fat synthesis, and energy production. In fact, ATP—the energy currency of cells—only becomes biologically active after binding to a magnesium ion.
Getting enough magnesium is important for skeletal health, both due to its structural role in bone tissue and through its interactions with other nutrients (especially calcium and vitamin D). Research suggests it has a protective effect against cardiovascular disease, metabolic syndrome (including high blood pressure, obesity, insulin resistance, and dysregulated blood lipids), hypertension, type 2 diabetes, and osteoporosis. There’s even some evidence it could help prevent migraine headaches and asthma.
Learn more about magnesium here.
Magnesium Deficiency
A 2011 study evaluated American’s usual nutrient intake including nutrients that are naturally-occurring in foods, from fortified and enriched foods, and from supplements. The results indicated that 66.3% of American adults usual diet falls short of the Estimated Average Requirement (EAR) for magnesium intake.
Groups At Risk
Those at high risk of magnesium deficiency include people with:
- gastrointestinal disorders (including celiac disease and Crohn’s disease),
- chronic diarrhea,
- kidney disease and long-term diuretic use,
- proton pump inhibitor use,
- alcoholism,
- diabetes and other endocrine or metabolic disorders, and
- older adults.
Learn more here.
Symptoms of Deficiency
Symptoms of deficiency are not overt at first. Once symptoms do manifest, the earliest ones tend to be fatigue, nausea, vomiting, loss of appetite, and body weakness. As magnesium deficiency progresses, symptoms can worsen to include numbness, spasms, cramps, tingling, tremors, abnormal heart rhythms, personality changes, and seizures.
Learn more here.
Problems From Too Much Magnesium
While no adverse effects of magnesium have been observed when getting magnesium from whole-food sources, high-dose magnesium supplements can cause gastrointestinal upset and diarrhea.
In some cases, very high intakes of supplemental magnesium can lead to hypermagnesemia (elevated blood concentrations of magnesium)—which can cause toxicity symptoms like low blood pressure, confusion, lethargy, and disturbed heart rhythm. In severe cases, hypermagnesemia can even cause cardiac arrest. Because healthy kidneys are typically able to excrete excess magnesium when intake is high, people with existing kidney disorders are at the greatest risk of magnesium toxicity.
Learn more here.
How Much Magnesium Do We Need?
The following table summarizes the current recommended amounts of magnesium, based on age, gender, or situation. However, these guidelines are calculated based on what’s needed for avoiding deficiency, not necessarily what’s needed for optimal health and disease prevention—so, more may very well be better.
It’s also important to note that magnesium has some interactions with other nutrients. It’s important for the metabolism of phosphorus, calcium, potassium, sodium, B-complex vitamins, and vitamins C and E. High-dose zinc supplements have been shown to interfere with magnesium absorption, while dietary protein intake also appears to influence magnesium absorption. Learn more here.
| 0 – 6 months | |||||
| 6 months to < 12 months | |||||
| 1 yr – 3 yrs | |||||
| 4 yrs – 8 yrs | |||||
| 9 yrs – 13 yrs | |||||
| 14 yrs – 18 yrs | |||||
| 19 yrs – 50 yrs | |||||
| 51+ yrs | |||||
| Pregnant (14 – 18 yrs) | |||||
| Pregnant (19 – 30 yrs) | |||||
| Pregnant (31 – 50 yrs) | |||||
| Lactating (14 – 18 yrs) | |||||
| Lactating (19 – 30 yrs) | |||||
| Lactating (31 – 50 yrs) |
Nutrient Daily Values
Nutrition requirements and recommended nutrient intake for infants, children, adolescents, adults, mature adults, and pregnant and lactating individuals.
More Food Sources of Magnesium
Other foods with higher levels of magnesium that didn’t make the top 5 include green leafy vegetables such as Swiss chard and spinach, nuts and seeds such as flaxseed, Brazil nuts, sesame seeds, chia seeds, sunflower seeds, and cashews, fish, legumes such as lima beans and edamame, whole grains such as buckwheat and quinoa, dark chocolate, avocados, and spices. Low-fat dairy products (like milk and yogurt) are also good sources of magnesium.
Best Food Sources of Magnesium
The following foods have high magnesium content, containing at least 50% of the recommended dietary allowance per serving, making them our best food sources of this valuable mineral!
Good Food Sources of Magnesium
The following foods are also excellent or good sources of magnesium, containing at least 10% (and up to 50%) of the daily value per serving.
Top 5 Common Food Sources
If you’re looking for top 5 common food sources of other important nutrients check out these posts!
cITATIONS
Expand to see all scientific references for this article.
Ascherio A, Hennekens C, Willett WC, Sacks F, Rosner B, Manson J, Witteman J, Stampfer MJ. Prospective study of nutritional factors, blood pressure, and hypertension among US women. Hypertension. 1996 May;27(5):1065-72. doi: 10.1161/01.hyp.27.5.1065.
Ascherio A, Rimm EB, Giovannucci EL, Colditz GA, Rosner B, Willett WC, Sacks F, Stampfer MJ. A prospective study of nutritional factors and hypertension among US men. Circulation. 1992 Nov;86(5):1475-84. doi: 10.1161/01.cir.86.5.1475.
Aydin H, Deyneli O, Yavuz D, Gözü H, Mutlu N, Kaygusuz I, Akalin S. Short-term oral magnesium supplementation suppresses bone turnover in postmenopausal osteoporotic women. Biol Trace Elem Res. 2010 Feb;133(2):136-43. doi: 10.1007/s12011-009-8416-8.
Beasley R, Aldington S. Magnesium in the treatment of asthma. Curr Opin Allergy Clin Immunol. 2007 Feb;7(1):107-10. doi: 10.1097/ACI.0b013e328012ce4b.
Bressendorff I, Hansen D, Schou M, Silver B, Pasch A, Bouchelouche P, Pedersen L, Rasmussen LM, Brandi L. Oral Magnesium Supplementation in Chronic Kidney Disease Stages 3 and 4: Efficacy, Safety, and Effect on Serum Calcification Propensity-A Prospective Randomized Double-Blinded Placebo-Controlled Clinical Trial. Kidney Int Rep. 2016 Dec 30;2(3):380-389. doi: 10.1016/j.ekir.2016.12.008.
Castiglioni S, Cazzaniga A, Albisetti W, Maier JA. Magnesium and osteoporosis: current state of knowledge and future research directions. Nutrients. 2013 Jul 31;5(8):3022-33. doi: 10.3390/nu5083022.
Chen T, Carter BS. Role of magnesium sulfate in aneurysmal subarachnoid hemorrhage management: A meta-analysis of controlled clinical trials. Asian J Neurosurg. 2011 Jan;6(1):26-31. doi: 10.4103/1793-5482.85632.
Chiuve SE, Sun Q, Curhan GC, Taylor EN, Spiegelman D, Willett WC, Manson JE, Rexrode KM, Albert CM. Dietary and plasma magnesium and risk of coronary heart disease among women. J Am Heart Assoc. 2013 Mar 18;2(2):e000114. doi: 10.1161/JAHA.113.000114.
Cosaro E, Bonafini S, Montagnana M, Danese E, Trettene MS, Minuz P, Delva P, Fava C. Effects of magnesium supplements on blood pressure, endothelial function and metabolic parameters in healthy young men with a family history of metabolic syndrome. Nutr Metab Cardiovasc Dis. 2014 Nov;24(11):1213-20. doi: 10.1016/j.numecd.2014.05.010.
Costello RB, Nielsen F. Interpreting magnesium status to enhance clinical care: key indicators. Curr Opin Clin Nutr Metab Care. 2017 Nov;20(6):504-511. doi: 10.1097/MCO.0000000000000410.
Crowther CA, Brown J, McKinlay CJ, Middleton P. Magnesium sulphate for preventing preterm birth in threatened preterm labour. Cochrane Database Syst Rev. 2014 Aug 15;(8):CD001060. doi: 10.1002/14651858.CD001060.pub2.
Crowther CA, Middleton PF, Voysey M, Askie L, Duley L, Pryde PG, Marret S, Doyle LW; AMICABLE Group. Assessing the neuroprotective benefits for babies of antenatal magnesium sulphate: An individual participant data meta-analysis. PLoS Med. 2017 Oct 4;14(10):e1002398. doi: 10.1371/journal.pmed.1002398.
Darooghegi Mofrad M, Djafarian K, Mozaffari H, Shab-Bidar S. Effect of magnesium supplementation on endothelial function: A systematic review and meta-analysis of randomized controlled trials. Atherosclerosis. 2018 Jun;273:98-105. doi: 10.1016/j.atherosclerosis.2018.04.020.
Del Gobbo LC, Imamura F, Wu JH, de Oliveira Otto MC, Chiuve SE, Mozaffarian D. Circulating and dietary magnesium and risk of cardiovascular disease: a systematic review and meta-analysis of prospective studies. Am J Clin Nutr. 2013 Jul;98(1):160-73. doi: 10.3945/ajcn.112.053132.
Dibaba DT, Xun P, Fly AD, Yokota K, He K. Dietary magnesium intake and risk of metabolic syndrome: a meta-analysis. Diabet Med. 2014 Nov;31(11):1301-9. doi: 10.1111/dme.12537.
Dibaba DT, Xun P, He K. Dietary magnesium intake is inversely associated with serum C-reactive protein levels: meta-analysis and systematic review. Eur J Clin Nutr. 2014 Apr;68(4):510-6. doi: 10.1038/ejcn.2014.7.
DiNicolantonio JJ, O’Keefe JH, Wilson W. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open Heart. 2018 Jan 13;5(1):e000668. doi: 10.1136/openhrt-2017-000668. Erratum in: Open Heart. 2018 Apr 5;5(1):e000668corr1.
Dong JY, Xun P, He K, Qin LQ. Magnesium intake and risk of type 2 diabetes: meta-analysis of prospective cohort studies. Diabetes Care. 2011 Sep;34(9):2116-22. doi: 10.2337/dc11-0518.
Fang X, Han H, Li M, Liang C, Fan Z, Aaseth J, He J, Montgomery S, Cao Y. Dose-Response Relationship between Dietary Magnesium Intake and Risk of Type 2 Diabetes Mellitus: A Systematic Review and Meta-Regression Analysis of Prospective Cohort Studies. Nutrients. 2016 Nov 19;8(11):739. doi: 10.3390/nu8110739.
Fang X, Wang K, Han D, He X, Wei J, Zhao L, Imam MU, Ping Z, Li Y, Xu Y, Min J, Wang F. Dietary magnesium intake and the risk of cardiovascular disease, type 2 diabetes, and all-cause mortality: a dose-response meta-analysis of prospective cohort studies. BMC Med. 2016 Dec 8;14(1):210. doi: 10.1186/s12916-016-0742-z.
Fogarty A, Lewis SA, Scrivener SL, Antoniak M, Pacey S, Pringle M, Britton J. Oral magnesium and vitamin C supplements in asthma: a parallel group randomized placebo-controlled trial. Clin Exp Allergy. 2003 Oct;33(10):1355-9. doi: 10.1046/j.1365-2222.2003.01777.x.
Fulgoni VL 3rd, Keast DR, Bailey RL, Dwyer J. Foods, fortificants, and supplements: Where do Americans get their nutrients? J Nutr. 2011 Oct;141(10):1847-54. doi: 10.3945/jn.111.142257. Epub 2011 Aug 24. PMID: 21865568; PMCID: PMC3174857.
Grundy SM, Cleeman JI, Daniels SR, Donato KA, Eckel RH, Franklin BA, Gordon DJ, Krauss RM, Savage PJ, Smith SC Jr, Spertus JA, Costa F; American Heart Association; National Heart, Lung, and Blood Institute. Diagnosis and management of the metabolic syndrome: an American Heart Association/National Heart, Lung, and Blood Institute Scientific Statement. Circulation. 2005 Oct 25;112(17):2735-52. doi: 10.1161/CIRCULATIONAHA.105.169404.
Han H, Fang X, Wei X, Liu Y, Jin Z, Chen Q, Fan Z, Aaseth J, Hiyoshi A, He J, Cao Y. Dose-response relationship between dietary magnesium intake, serum magnesium concentration and risk of hypertension: a systematic review and meta-analysis of prospective cohort studies. Nutr J. 2017 May 5;16(1):26. doi: 10.1186/s12937-017-0247-4.
Hashimoto Y, Nishimura Y, Maeda H, Yokoyama M. Assessment of magnesium status in patients with bronchial asthma. J Asthma. 2000 Sep;37(6):489-96. doi: 10.3109/02770900009055475.
He K, Liu K, Daviglus ML, Morris SJ, Loria CM, Van Horn L, Jacobs DR Jr, Savage PJ. Magnesium intake and incidence of metabolic syndrome among young adults. Circulation. 2006 Apr 4;113(13):1675-82. doi: 10.1161/CIRCULATIONAHA.105.588327.
Hruby A, O’Donnell CJ, Jacques PF, Meigs JB, Hoffmann U, McKeown NM. Magnesium intake is inversely associated with coronary artery calcification: the Framingham Heart Study. JACC Cardiovasc Imaging. 2014 Jan;7(1):59-69. doi: 10.1016/j.jcmg.2013.10.006.
Institute of Medicine (US) Standing Committee on the Scientific Evaluation of Dietary Reference Intakes. Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. Washington (DC): National Academies Press (US); 1997. 6, Magnesium.
Joosten MM, Gansevoort RT, Mukamal KJ, Kootstra-Ros JE, Feskens EJ, Geleijnse JM, Navis G, Bakker SJ; PREVEND Study Group. Urinary magnesium excretion and risk of hypertension: the prevention of renal and vascular end-stage disease study. Hypertension. 2013 Jun;61(6):1161-7. doi: 10.1161/HYPERTENSIONAHA.113.01333.
Ju SY, Choi WS, Ock SM, Kim CM, Kim DH. Dietary magnesium intake and metabolic syndrome in the adult population: dose-response meta-analysis and meta-regression. Nutrients. 2014 Dec 22;6(12):6005-19. doi: 10.3390/nu6126005.
Kass L, Weekes J, Carpenter L. Effect of magnesium supplementation on blood pressure: a meta-analysis. Eur J Clin Nutr. 2012 Apr;66(4):411-8. doi: 10.1038/ejcn.2012.4.
Kew KM, Kirtchuk L, Michell CI. Intravenous magnesium sulfate for treating adults with acute asthma in the emergency department. Cochrane Database Syst Rev. 2014 May 28;(5):CD010909. doi: 10.1002/14651858.CD010909.pub2.
La SA, Lee JY, Kim DH, Song EL, Park JH, Ju SY. Low Magnesium Levels in Adults with Metabolic Syndrome: a Meta-Analysis. Biol Trace Elem Res. 2016 Mar;170(1):33-42. doi: 10.1007/s12011-015-0446-9.
Larsson SC, Orsini N, Wolk A. Dietary magnesium intake and risk of stroke: a meta-analysis of prospective studies. Am J Clin Nutr. 2012 Feb;95(2):362-6. doi: 10.3945/ajcn.111.022376.
Lee SY, Hyun YY, Lee KB, Kim H. Low serum magnesium is associated with coronary artery calcification in a Korean population at low risk for cardiovascular disease. Nutr Metab Cardiovasc Dis. 2015 Nov;25(11):1056-61. doi: 10.1016/j.numecd.2015.07.010.
Liao F, Folsom AR, Brancati FL. Is low magnesium concentration a risk factor for coronary heart disease? The Atherosclerosis Risk in Communities (ARIC) Study. Am Heart J. 1998 Sep;136(3):480-90. doi: 10.1016/s0002-8703(98)70224-8.
Maggio M, De Vita F, Lauretani F, Nouvenne A, Meschi T, Ticinesi A, Dominguez LJ, Barbagallo M, Dall’aglio E, Ceda GP. The Interplay between Magnesium and Testosterone in Modulating Physical Function in Men. Int J Endocrinol. 2014;2014:525249. doi: 10.1155/2014/525249.
Magnesium: Fact Sheet for Health Professionals. National Institutes of Health (NIH) Office of Dietary Supplements. 2 Jun 2022.
Major RW, Cheng MRI, Grant RA, Shantikumar S, Xu G, Oozeerally I, Brunskill NJ, Gray LJ. Cardiovascular disease risk factors in chronic kidney disease: A systematic review and meta-analysis. PLoS One. 2018 Mar 21;13(3):e0192895. doi: 10.1371/journal.pone.0192895.
Makrides M, Crosby DD, Bain E, Crowther CA. Magnesium supplementation in pregnancy. Cochrane Database Syst Rev. 2014 Apr 3;2014(4):CD000937. doi: 10.1002/14651858.CD000937.pub2.
McDonald SD, Lutsiv O, Dzaja N, Duley L. A systematic review of maternal and infant outcomes following magnesium sulfate for pre-eclampsia/eclampsia in real-world use. Int J Gynaecol Obstet. 2012 Aug;118(2):90-6. doi: 10.1016/j.ijgo.2012.01.028.
Melanson KJ, Angelopoulos TJ, Nguyen VT, Martini M, Zukley L, Lowndes J, Dube TJ, Fiutem JJ, Yount BW, Rippe JM. Consumption of whole-grain cereals during weight loss: effects on dietary quality, dietary fiber, magnesium, vitamin B-6, and obesity. J Am Diet Assoc. 2006 Sep;106(9):1380-8; quiz 1389-90. doi: 10.1016/j.jada.2006.06.003.
Moore-Schiltz L, Albert JM, Singer ME, Swain J, Nock NL. Dietary intake of calcium and magnesium and the metabolic syndrome in the National Health and Nutrition Examination (NHANES) 2001-2010 data. Br J Nutr. 2015 Sep 28;114(6):924-35. doi: 10.1017/S0007114515002482.
Navarro-González JF, Mora-Fernández C, García-Pérez J. Clinical implications of disordered magnesium homeostasis in chronic renal failure and dialysis. Semin Dial. 2009 Jan-Feb;22(1):37-44. doi: 10.1111/j.1525-139X.2008.00530.x.
Nie ZL, Wang ZM, Zhou B, Tang ZP, Wang SK. Magnesium intake and incidence of stroke: meta-analysis of cohort studies. Nutr Metab Cardiovasc Dis. 2013 Mar;23(3):169-76. doi: 10.1016/j.numecd.2012.04.015.
Orchard TS, Larson JC, Alghothani N, Bout-Tabaku S, Cauley JA, Chen Z, LaCroix AZ, Wactawski-Wende J, Jackson RD. Magnesium intake, bone mineral density, and fractures: results from the Women’s Health Initiative Observational Study. Am J Clin Nutr. 2014 Apr;99(4):926-33. doi: 10.3945/ajcn.113.067488.
Peacock JM, Folsom AR, Arnett DK, Eckfeldt JH, Szklo M. Relationship of serum and dietary magnesium to incident hypertension: the Atherosclerosis Risk in Communities (ARIC) Study. Ann Epidemiol. 1999 Apr;9(3):159-65. doi: 10.1016/s1047-2797(98)00040-4.
Pham PC, Pham PM, Pham SV, Miller JM, Pham PT. Hypomagnesemia in patients with type 2 diabetes. Clin J Am Soc Nephrol. 2007 Mar;2(2):366-73. doi: 10.2215/CJN.02960906.
Qu X, Jin F, Hao Y, Li H, Tang T, Wang H, Yan W, Dai K. Magnesium and the risk of cardiovascular events: a meta-analysis of prospective cohort studies. PLoS One. 2013;8(3):e57720. doi: 10.1371/journal.pone.0057720.
Rennenberg RJ, Kessels AG, Schurgers LJ, van Engelshoven JM, de Leeuw PW, Kroon AA. Vascular calcifications as a marker of increased cardiovascular risk: a meta-analysis. Vasc Health Risk Manag. 2009;5(1):185-97. doi: 10.2147/vhrm.s4822.
Sakaguchi Y, Hamano T, Nakano C, Obi Y, Matsui I, Kusunoki Y, Mori D, Oka T, Hashimoto N, Takabatake Y, Takahashi A, Kaimori JY, Moriyama T, Yamamoto R, Horio M, Sugimoto K, Yamamoto K, Rakugi H, Isaka Y. Association between Density of Coronary Artery Calcification and Serum Magnesium Levels among Patients with Chronic Kidney Disease. PLoS One. 2016 Sep 23;11(9):e0163673. doi: 10.1371/journal.pone.0163673.
Sarrafzadegan N, Khosravi-Boroujeni H, Lotfizadeh M, Pourmogaddas A, Salehi-Abargouei A. Magnesium status and the metabolic syndrome: A systematic review and meta-analysis. Nutrition. 2016 Apr;32(4):409-17. doi: 10.1016/j.nut.2015.09.014.
Schwartz R, Walker G, Linz MD, MacKellar I. Metabolic responses of adolescent boys to two levels of dietary magnesium and protein. I. Magnesium and nitrogen retention. Am J Clin Nutr. 1973 May;26(5):510-8. doi: 10.1093/ajcn/26.5.510.
Scott D, Blizzard L, Fell J, Giles G, Jones G. Associations between dietary nutrient intake and muscle mass and strength in community-dwelling older adults: the Tasmanian Older Adult Cohort Study. J Am Geriatr Soc. 2010 Nov;58(11):2129-34. doi: 10.1111/j.1532-5415.2010.03147.x.
Sebastian RS, Cleveland LE, Goldman JD, Moshfegh AJ. Older adults who use vitamin/mineral supplements differ from nonusers in nutrient intake adequacy and dietary attitudes. J Am Diet Assoc. 2007 Aug;107(8):1322-32. doi: 10.1016/j.jada.2007.05.010.
Simental-Mendía LE, Rodríguez-Morán M, Guerrero-Romero F. Failure of beta-cell function for compensate variation in insulin sensitivity in hypomagnesemic subjects. Magnes Res. 2009 Sep;22(3):151-6.
Simental-Mendía LE, Sahebkar A, Rodríguez-Morán M, Guerrero-Romero F. A systematic review and meta-analysis of randomized controlled trials on the effects of magnesium supplementation on insulin sensitivity and glucose control. Pharmacol Res. 2016 Sep;111:272-282. doi: 10.1016/j.phrs.2016.06.019.
Sojka JE, Weaver CM. Magnesium supplementation and osteoporosis. Nutr Rev. 1995 Mar;53(3):71-4. doi: 10.1111/j.1753-4887.1995.tb01505.x.
Spencer H, Norris C, Williams D. Inhibitory effects of zinc on magnesium balance and magnesium absorption in man. J Am Coll Nutr. 1994 Oct;13(5):479-84. doi: 10.1080/07315724.1994.10718438.
Stendig-Lindberg G, Tepper R, Leichter I. Trabecular bone density in a two year controlled trial of peroral magnesium in osteoporosis. Magnes Res. 1993 Jun;6(2):155-63.
Takaya J, Higashino H, Kobayashi Y. Intracellular magnesium and insulin resistance. Magnes Res. 2004 Jun;17(2):126-36.
Veronese N, Berton L, Carraro S, Bolzetta F, De Rui M, Perissinotto E, Toffanello ED, Bano G, Pizzato S, Miotto F, Coin A, Manzato E, Sergi G. Effect of oral magnesium supplementation on physical performance in healthy elderly women involved in a weekly exercise program: a randomized controlled trial. Am J Clin Nutr. 2014 Sep;100(3):974-81. doi: 10.3945/ajcn.113.080168.
Wannamethee SG, Papacosta O, Lennon L, Whincup PH. Serum magnesium and risk of incident heart failure in older men: The British Regional Heart Study. Eur J Epidemiol. 2018 Sep;33(9):873-882. doi: 10.1007/s10654-018-0388-6.
Welch AA, Kelaiditi E, Jennings A, Steves CJ, Spector TD, MacGregor A. Dietary Magnesium Is Positively Associated With Skeletal Muscle Power and Indices of Muscle Mass and May Attenuate the Association Between Circulating C-Reactive Protein and Muscle Mass in Women. J Bone Miner Res. 2016 Feb;31(2):317-25. doi: 10.1002/jbmr.2692.
Wolf HT, Hegaard HK, Greisen G, Huusom L, Hedegaard M. Treatment with magnesium sulphate in pre-term birth: a systematic review and meta-analysis of observational studies. J Obstet Gynaecol. 2012 Feb;32(2):135-40. doi: 10.3109/01443615.2011.638999.
Wu X, Wang C, Zhu J, Zhang C, Zhang Y, Gao Y. Meta-analysis of randomized controlled trials on magnesium in addition to beta-blocker for prevention of postoperative atrial arrhythmias after coronary artery bypass grafting. BMC Cardiovasc Disord. 2013 Jan 23;13:5. doi: 10.1186/1471-2261-13-5.
Xu T, Sun Y, Xu T, Zhang Y. Magnesium intake and cardiovascular disease mortality: a meta-analysis of prospective cohort studies. Int J Cardiol. 2013 Sep 10;167(6):3044-7. doi: 10.1016/j.ijcard.2012.11.090.
Zhang X, Li Y, Del Gobbo LC, Rosanoff A, Wang J, Zhang W, Song Y. Effects of Magnesium Supplementation on Blood Pressure: A Meta-Analysis of Randomized Double-Blind Placebo-Controlled Trials. Hypertension. 2016 Aug;68(2):324-33. doi: 10.1161/HYPERTENSIONAHA.116.07664.
Zhang X, Xia J, Del Gobbo LC, Hruby A, Dai Q, Song Y. Serum magnesium concentrations and all-cause, cardiovascular, and cancer mortality among U.S. adults: Results from the NHANES I Epidemiologic Follow-up Study. Clin Nutr. 2018 Oct;37(5):1541-1549. doi: 10.1016/j.clnu.2017.08.021.
Zheng J, Mao X, Ling J, He Q, Quan J, Jiang H. Association between serum level of magnesium and postmenopausal osteoporosis: a meta-analysis. Biol Trace Elem Res. 2014 Jun;159(1-3):8-14. doi: 10.1007/s12011-014-9961-3.
What Is Dietary Diversity?
