Thinking About Magnesium
by Reed Mangels, PhD, RD
I was at a conference for dietitians when a speaker, extolling cow's milk, said that three cups of cow's milk provided 25% of the Recommended Dietary Allowance (RDA) for magnesium. Actually, the speaker just said "milk," but it was understood that "milk" meant cow's milk. Three cups of cow's milk contain about 90 milligrams of magnesium. In addition to the fact that few adults will drink three cups of cow's milk, the speaker neglected to mention the many plant sources of magnesium. Some of these vegan sources have more magnesium in a serving than is found in cow's milk, too.
Magnesium is an essential mineral. We need to get it from food and/or supplements to stay healthy. It is important in many parts of our body, including bones, muscles, nerves, and DNA, and also helps to control blood sugar levels and blood pressure.
The Recommended Dietary Allowance (RDA) for magnesium is:
| Age | Male | Female | Pregnancy | Lactation |
|---|---|---|---|---|
| Birth-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 |
* This is the Adequate Intake rather than RDA.
Many whole plant foods supply us with magnesium.
Here are 10 Good Sources of Magnesium for vegans:
Spinach, 156 milligrams of magnesium in 1 cup cooked
Swiss chard, 124 milligrams of magnesium in 1 cup cooked
Quinoa, 108 milligrams of magnesium in 1 cup cooked
Pumpkin seeds, 99 milligrams of magnesium in 2 Tablespoons
Almond butter, 89 milligrams of magnesium in 2 Tablespoons
Soybeans, 78 milligrams of magnesium in 1/2 cup
Brown rice, 76 milligrams of magnesium in 1 cup cooked
Tempeh, 67 milligrams of magnesium in 1/2 cup
Shredded Wheat cereal, 66 milligrams of magnesium in 1 cup
Dark chocolate, 65 milligrams of magnesium in 1 ounce
Note: Dietary fiber and substances found in plant food called phytates are known to decrease the amount of magnesium absorbed. Generally, however, vegan diets based on whole plant foods are high enough in magnesium to compensate for the possibility of a reduction in absorption.
