What are some good sources of Magnesium?

What are good natural sources of magnesium and what is the recommended daily dosage?

Food Sources of Magnesium in order by best source,and serving size below:


Pumpkin and squash seed kernels, roasted,
Brazil nuts 1 oz
Bran ready-to-eat cereal (100%
Halibut, cooked
Quinoa, dry, 录 cup
Spinach, canned, 陆 cup
Almonds, 1 oz
Spinach, cooked from fresh, 陆 cup
Buckwheat flour, 录 cup
Cashews, dry roasted, 1 oz
Soybeans, mature, cooked, 陆 cup
Pine nuts, dried, 1 oz
Mixed nuts, oil roasted, with peanuts, 1 oz
White beans, canned, 陆 cup
Pollock, walleye, cooked, 3 oz
Black beans, cooked, 陆 cup
Bulgur, dry, 录 cup
Oat bran, raw, 录 cup
Soybeans, green, cooked, 陆 cup
Tuna, yellowfin, cooked, 3 oz
Artichokes (hearts), cooked, 陆 cup
Peanuts, dry roasted, 1 oz
Lima beans, baby, cooked from frozen, 陆 cup
Beet greens, cooked, 陆 cup
Navy beans, cooked, 陆 cup
Tofu, firm, prepared with nigaria , 陆 cup
Okra, cooked from frozen, 陆 cup
Soy beverage, 1 cup
Cowpeas, cooked, 陆 cup
Hazelnuts, 1 oz
Oat bran muffin, 1 oz
Great northern beans, cooked, 陆 cup
Oat bran, cooked, 陆 cup
Buckwheat groats, roasted, cooked, 陆 cup
Brown rice, cooked, 陆 cup
Haddock, cooked, 3 oz

fish and orange juice

good sources include dried figs, dried apricots, lemons, almonds, corn, nuts, seeds, fruit & veggies. My doctor informed me that it it not possible to overdose on magnesium, but that most people she treats are deficient, just in case you are considering using supplements. You need a minimum of 270-320 mg each day.

List of Magnesium Rich Foods
Try to include as many foods rich in magnesium in your diet as possible, and supplement the shortfall with bio-available AlgaeCal. Below is a list of foods containing magnesium

Foods High in Magnesium Serving Size Magnesium (mg)
Beans, black 1 cup 120
Broccoli, raw 1 cup 22
Halibut 1/2 fillet 170
Nuts, peanuts 1 oz 64
Okra, frozen 1 cup 94
Oysters 3 oz 49
Plantain, raw 1 medium 66
Rockfish 1 fillet 51
Scallop 6 large 55
Seeds, pumpkin and squash 1 oz (142 seeds) 151
Soy milk 1 cup 47
Spinach, cooked 1 cup 157
Tofu 1/4 block 37
Whole grain cereal, ready-to-eat 3/4 cup 24
Whole grain cereal, cooked 1 cup 56
Whole wheat bread 1 slice 24

USDA Nutrient Database for Standard References, Release 15 for Magnesium

Epsom salts are the best. This product is very cheap. Dissolve one-half teaspoon in some warm water by stirring. The taste is bitter, so add orange juice or lemon juice. Drink some every day.

I take 2 tbls. of heinz apple cider vinegar in a glass of water 2-3 x day. Vinegar has 93 vitamins and minerals. Its all natural and very inexpensive. Hair and nails grow long and super strong. Its good for constipation, lowers blood pressure, cures acne and dandruff. Gets rid of depression. Levels blood sugar so you are always in a good mood. Keeps colds and flu away too.