# Magnesium: what it is, what it does, how much people need
Canonical: https://nutritionizm.com/nutrients/magnesium/
Source: US FDA Daily Value table, WHO healthy diet fact sheet, USDA FoodData Central
License: USDA FoodData Central values are public domain (CC0 1.0); Nutritionizm compilation and plain-language text are licensed under CC BY 4.0 (attribution: link to Canonical URL).

Magnesium is a mineral that helps your body work well every day.

## What it is

Magnesium is a mineral found in many common foods that you eat. It is found in nuts, seeds, beans and whole grains too. It is also found in leafy greens and dairy foods too. Your body needs this mineral from food each day to stay strong.

## What it does

It helps your muscles move and your nerves send signals every day. It helps your body make energy from the food you eat. It helps keep your bones strong and healthy as you grow. It helps your heart beat in a steady and calm way.

## How much people need

- FDA Daily Value for magnesium: 420 mg. It is a reference amount used on Nutrition Facts labels, not a personal target. Source: [US FDA](https://www.fda.gov/food/nutrition-facts-label/daily-value-nutrition-and-supplement-facts-labels).

## Common myths

- **Myth:** Magnesium only comes from pills and powders. **Truth:** Many common foods contain magnesium, such as nuts, seeds and beans.
- **Myth:** Magnesium is only used for strong muscles in the human body. **Truth:** It also helps nerves, bones and energy in your body every day.

## Sources and background

The sections on what it is, what it does and the myths are general background from [NIH Office of Dietary Supplements: Magnesium fact sheet](https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/), checked on 29 October 2026. The intake figures above carry their own sources.

## Top foods (mg per 100 g)

- [Almond Butter](https://nutritionizm.com/food/almond-butter-creamy/): 267.8 mg
- [Cashew Butter](https://nutritionizm.com/food/nuts-cashew-butter-plain-with-salt-added/): 206 mg
- [Peanut Butter](https://nutritionizm.com/food/peanut-butter-creamy/): 192.6 mg
- [Swiss Chard](https://nutritionizm.com/food/chard-swiss-raw/): 81 mg
- [Spinach](https://nutritionizm.com/food/spinach-raw/): 79 mg
- [Hummus](https://nutritionizm.com/food/hummus-commercial/): 71.1 mg
- [Okra](https://nutritionizm.com/food/okra-raw/): 57 mg
- [Date](https://nutritionizm.com/food/dates-medjool/): 54 mg