Here’s how much magnesium you need, according to the National Institutes of Health:
Recommended Dietary Allowances (RDAs) for Magnesium
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
*Adequate Intake (AI)
Regular Epsom salt baths or foot baths are also a great way get more magnesium since it can be absorbed through your skin. You can also apply magnesium oil on your body if you dislike baths.
First and foremost, the best way to up your magnesium levels is to change your diet to include more magnesium-rich foods.
Top 17 Foods High In Magnesium
Cashew Nuts – 1 ounce is equivalent to 20% of your daily value.
Almond – 1 ounce supplies 19% of your daily value.
Avocados – 1 fruit is equivalent to 15% of your daily value.
Beet greens– 1 cup of boiled beet greens supplies 24% of your daily value.
Lentils – 1 cup of cooked lentils is equivalent to 18% of your daily value.
Chocolate – 1 bar gives you 58% of your daily value.
Figs – 1 cup of dried figs is equivalent to 25% of your daily value.
Okra – 1 cup of boiled okra gives you 14% of your daily value.
Seeds – 1 ounce whole, roasted pumpkin or squash supplies 19% of your daily value.
Squash – 1 cup is equivalent to 11% of your daily value.
Rice– 1 cup of long grain brown rice supplies 21% of your daily value.
Spinach – 1 cup of cooked spinach gives you 39% of your daily value.
Kale- 1 cup of raw kale gives you 8% of your daily value.
Turnip greens- 1 cup of boiled beet greens gives you 8% of your daily value.
Bok Choy- 1 cup of shredded bok choy gives you 5% of your daily value.
Swiss Card- 1 cup of raw swiss chard gives you 7% of your daily value.
Bananas- 1 cup of raw banana gives you 15% of your daily value
