Magnesium
Intake model: one reported food record, food date unconfirmed. References: man aged 19–30. How to read the references.
No change indicated. The estimated food intake exceeds the age-specific RDA and does not count toward the supplement-only UL. No magnesium-directed addition follows.
Linked eating record; usual intake and clinical status unestablished · Reviewed 2026-10-11
Intake confidence: Moderate. Quantity confidence: Limited. Body status: Unassessed.
FDA values describe food labels.
Magnesium
632 mg counted from food.
| Recommended intake | Upper reference | Food label reference |
|---|---|---|
| 400 mg (RDA) US National Academies · Food and oral supplements | 350 mg (UL) US National Academies · Supplements and medications only; ordinary food excluded | 420 mg (DV) FDA · Adults and children 4+ |
Other authority and form-specific references
- 250 mg/day (UL)
EFSA / SCF · Dissociable Mg salts/MgO in supplements, water or added to foods; excludes naturally present food/beverage MgElemental Mg quantity; US 350 mg supplement/medication UL has a separately stated scope. Neither is a maximum for this food subtotal.
The 350 mg UL excludes magnesium naturally present in food and water.
Food contributions and uncertainty
Values are available for 13 of 13 recorded foods. 1 contribution(s) use an incomplete recipe or comparator. Product identity and portion assumptions still limit accuracy.
The saved portion/recipe scenarios span 608–668 mg. This is a sensitivity range, not a confidence interval; uncertain food composition and unreported foods can fall outside it.
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| Food | Model portion | Contribution | Source basis |
|---|---|---|---|
| Trader Joe's European style organic plain nonfat yogurt | 907 g reported | 172 mg | Generic USDA comparator |
| Banana | 472 g reported | 127 mg | Generic USDA comparator |
| RT RT roast chicken meat and skin | 299 g estimated | 69 mg | Generic USDA comparator |
| Hass avocado | 150 g assumed | 44 mg | Generic USDA comparator |
| Trader Joe's Organic raw almonds | 15 g estimated | 41 mg | Generic USDA comparator |
| Raspberries | 170 g assumed | 37 mg | Generic USDA comparator |
| Trader Joe's Organic basmati rice frozen | 283 g reported | 34 mg | Generic USDA comparator |
| Crown Prince Natural Skinless boneless sardines in olive oil | 80 g assumed | 31 mg | Generic USDA comparator |
| Raw English walnuts | 15 g assumed | 24 mg | Generic USDA comparator |
| Large beefsteak tomato | 182 g assumed | 20 mg | Generic USDA comparator |
| Red bell pepper | 150 g assumed | 18 mg | Generic USDA comparator |
| Navel orange | 140 g assumed | 15 mg | Generic USDA comparator |
Provisional or modeled zeros:
- RT RT chimichurri: Partial recipe estimate.
These are model inputs or current label declarations. They do not prove exact absence in the original package.
Role and the two different reference scopes
Magnesium supports energy metabolism, protein synthesis and neuromuscular function. Men aged 19–30: RDA 400 mg/day from all sources. The adult UL of 350 mg/day covers supplemental or medicinal magnesium, excluding magnesium naturally present in foods and beverages. Excess supplements can cause diarrhea; impaired kidneys increase accumulation risk. NIH magnesium fact sheet
What the latest pattern supplies
The saved food estimate is about 632 mg, with portion sensitivity 608–668 mg. Contributions are spread across the pattern: confirmed whole yogurt tub about 172 mg, four bananas 127 mg, estimated chicken 69 mg, avocado 44 mg, and almonds 41 mg, with additional amounts from other foods. Most mineral values here use generic food composition rather than a matching package measurement.
The attention flag is No change indicated. The estimate gives no dietary reason to add magnesium. It is also not evidence of exceeding the supplement UL: the logged amount is food magnesium and no magnesium supplement was reported. Clinical magnesium status remains unassessed, and a food estimate does not measure muscle magnesium or explain cramps, sleep or shoulder symptoms.
Record elemental magnesium, not the salt’s weight. NIH supplement forms.
Human performance evidence is conditional
A 2014 randomized study allocated 139 older women, mean age about 71, to 300 mg magnesium/day or a control without placebo for 12 weeks. Among 124 analyzed participants, functional tests such as chair stands and walking improved; measured strength outcomes did not. Effects were more evident with lower baseline dietary intake. The no-placebo design and age group limit transfer to a young person already eating substantial magnesium. Veronese et al., 2014
A double-blind crossover study in 32 physically active young women tested 212 mg magnesium/day as oxide for four weeks. Ionic magnesium increased, but performance and recovery measures did not significantly improve. This counters the idea that raising a magnesium measurement automatically improves training. It is a small study in women and cannot establish universal absence of benefit. Finstad et al., 2001
These studies distinguish correcting a plausible inadequate intake from adding more to an already substantial diet. Neither supports a promise that magnesium repairs a painful tendon or guarantees better sleep in this particular pattern.
Interactions worth preserving
Supplemental magnesium can reduce absorption of certain antibiotics and oral bisphosphonates; some medicines alter magnesium balance. Record the product, elemental dose and actual use before considering interactions or the supplement-only UL. NIH medication interactions