About two-thirds of all magnesium in your body is found in your bones, as it is essential for bone formation.  It is also found in the muscles and in other cell types and body fluids.  As with other minerals, the body cannot make magnesium and therefore must get it from the diet.

Magnesium plays an important role in energy metabolism, muscle contraction and transmitting nerve impulses.  It is required for nearly 300 enzymes that produce metabolic reactions in your body, including synthesizing proteins and fatty acids as well as metabolizing glucose.  Magnesium also helps regulate calcium balance in your body.

Magnesium Content of Common Foods

The specific amount of magnesium you need each day varies based on age and gender.  Generally, adult males should consume approximately 400 mg per day, and adult females should consume around 320 mg (350-360 mg during pregnancy). Rich sources of magnesium include nuts and seeds, soybeans, tofu, chocolate, dark-green vegetables, legumes, yogurt, wheat germ and dairy products.  Here is the magnesium content of some common foods.

Sources:  Hands, E.S. (2000). Nutrients in Food.  Philadelphia:  Lippincolt, Williams & Wilkins; Northwestern Nutrition, Northwestern University.