What Dietary Sources Can Ensure Adequate Magnesium Absorption?



You all know that Magnesium is one of the essential minerals that plays a crucial role in maintaining the body’s functions from muscle and nerve function to supporting a healthy immune system. It is an irrefutable fact that numerous individuals do not consume enough magnesium.

They are unaware of the proper consumption of magnesium minerals in our bodies. However, this is the main cause of having potential health issues. Through this exploration, I have delved into expert advice on ensuring optimal magnesium absorption for overall well-being. Let’s delve into the post without wasting much time and effort.

What Are the Recommended Intakes of Magnesium?

The high intake of magnesium is the same harmful to our body as the lower consumption of magnesium so it is necessary to have enough magnesium which supports the body’s functions properly. To support this, there are Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board (FNB) at the Institute of Medicine of the National Academies (formerly the National Academy of Sciences).

Take a look at this below-mentioned table

Age Male Female Pregnancy Lactation
Birth to 6 months 30 mg* 30 mg*
7–12 months 75 mg* 75 mg*
1–3 years 80 mg 80 mg
4–8 years 130 mg 130 mg
9–13 years 240 mg 240 mg
14–18 years 410 mg 360 mg 400 mg 360 mg
19–30 years 400 mg 310 mg 350 mg 310 mg
31–50 years 420 mg 320 mg 360 mg 320 mg
51+ years 420 mg 320 mg

According to the Study! An Increased Intake of Junk Food is Tied to a Heightened Risk of Mental Health Crises!

Adequate Magnesium Absorption

What Are the Sources of Magnesium?

Here are some sources of Magnesium, take a look at them.


Food Milligrams
(mg) per
Pumpkin seeds, roasted, 1 ounce 156 37
Chia seeds, 1 ounce 111 26
Almonds, dry roasted, 1 ounce 80 19
Spinach, boiled, ½ cup 78 19
Cashews, dry roasted, 1 ounce 74 18
Peanuts, oil roasted, ¼ cup 63 15
Cereal, shredded wheat, 2 large biscuits 61 15
Soymilk, plain or vanilla, 1 cup 61 15
Black beans, cooked, ½ cup 60 14
Edamame, shelled, cooked, ½ cup 50 12
Peanut butter, smooth, 2 tablespoons 49 12
Potato, baked with skin, 3.5 ounces 43 10
Rice, brown, cooked, ½ cup 42 10
Yogurt, plain, low fat, 8 ounces 42 10
Breakfast cereals, fortified with 10% of the DV for magnesium, 1 serving 42 10
Oatmeal, instant, 1 packet 36 9
Kidney beans, canned, ½ cup 35 8
Banana, 1 medium 32 8

Check out, Conditions That Heighten Your Vulnerability to Low Magnesium Levels


If you experienced Signs of Low Magnesium Levels there are numerous techniques to improve the intake of magnesium and one of them is taking medicines that fulfill the deficiency of this necessary mineral for our body.

Adequate Magnesium Absorption

Always remember, due to the magnesium laxative effect some of the medicines of magnesium can not be consumed. However, Phillips’ Milk of Magnesia can be consumed per tablespoon according to the directions as well as the advice of experts and professionals who suggest that this taking of magnesium medicine up to 4 tablespoons/day is for adolescents and adults.

Dietary Supplements

As we navigate all the insights as well as intricacies, one may consider that the absorption of magnesium varies among different supplements available on the market, including magnesium oxide, citrate, and chloride. In the Supplement Facts section of a dietary supplement label, the elemental magnesium content is listed instead of the total weight of the magnesium-containing ingredient.

Aspartate, citrate, lactate, and chloride forms of magnesium are absorbed more fully and are more accessible than magnesium oxide and magnesium sulfate forms. New Study Shows That Being Sedentary for 10+ Hours Daily Increases Dementia Risk!


To sum up, I each and everything that I have experienced so far while writing this article for you, Consumption of enough magnesium involves various dietary choices, lifestyle modifications as well and supplementation which should be considered.

Thank you for reading this article completely to its entirety. Your dedicated efforts and time are extremely appreciated to a large extent if you want to read more such types of articles then do follow Trending News Buzz.