Magnesium - foods, RDA, deficiency & supplements

On this page you will find information on:

Magnesium RDA - recommended daily allowance

RDA US* RDA DACH (EU)**
Age group
Female Male Female Male
14-18 y 360 mg 410 mg 310 mg 310 mg
19-30 y 310 mg 400 mg 400 mg 400 mg
31-50 y 320 mg 420 mg 350 mg 350 mg
51-70 y 320 mg 420 mg 350 mg 350 mg
> 70 y 320 mg 420 mg 350 mg 350 mg
Pregnant 355 mg 350 mg
Lactating 315 mg 350 mg
Sources:
  • * Recommended daily allowance values from the National Institute of Health - Office of Dietary supplementation. Go to source
  • ** Recommended daily allowance values from the Federal Ministry of Food and Agriculture (BMEL) in Germany - Federal Institute for Risk Assessment. Go to source

Magnesium low-carb and keto foods

per 100g per serving
Food Magnesium (mg) Carbs Magnesium (mg) Carbs
Sesame (seed) 350 10 70 2
Flaxseed 325 0 65 0
Purslane 150 1 150 1
Orache 105 1 105 1
Salmon (canned) 80 0 40 0
Nettle 80 1 120 1.5
Chard 80 1 120 1.5
Scampi (grilled) 70 1 87.5 1.25
Crabs 70 1 70 1
Shrimps (de-shelled) 65 1 65 1
North sea prawns (de-shelled) 65 0 65 0
Spinach 60 1 90 1.5
Chard (prep. w/ salt & fat) 55 1 82.5 1.5
Catfish (wels) 55 0 82.5 0
Carp 55 0 82.5 0
Oregano 50 10 2.5 0.5
Deepwater prawns (canned) 50 0 50 0
Zander 50 0 75 0
Sole (fish) 50 0 75 0
Pollack 50 0 75 0
Shea butter 50 0 5 0
Sardine (canned, in oil) 50 0 12.5 0
Blue cheese (60% fdm) 50 0 15 0
Tuna fish 50 0 75 0
Tench 50 0 75 0
Shark 50 0 75 0
Bream 50 0 75 0
Gruyère (cheese) 45 0 13.5 0
Emmental (cheese) 45 0 13.5 0
Anchovy (salted) 45 0 2.25 0