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Increasing dietary magnesium by 100 mg per day associated with 10% reduction in the risk of death
Thursday, May 03, 2018 12:12 pm Email this article
Increasing dietary magnesium intake by 100 mg per day is associated with a 10% reduction in the risk of death during a 4-30 year follow-up according to an analysis of 40 studies totaling more than one million people.
Here is a list of some magnesium-rich foods from the NIH’s website.
Almonds, dry roasted, 1 ounce, 80 mg
Spinach, boiled, ½ cup, 78 mg
Cashews, dry roasted, 1 ounce, 74 mg
Peanuts, oil roasted, ¼ cup, 63 mg
Cereal, shredded wheat, 2 large biscuits, 61 mg
Soymilk, plain or vanilla, 1 cup, 61 mg
Black beans, cooked, ½ cup, 60 mg
Edamame, shelled, cooked, ½ cup, 50 mg
Peanut butter, smooth, 2 tablespoons, 49 mg
Bread, whole wheat, 2 slices, 46 mg
Avocado, cubed, 1 cup, 44 mg
Potato, baked with skin, 3.5 ounces, 43 mg
Rice, brown, cooked, ½ cup, 42 mg
Yogurt, plain, low fat, 8 ounces, 42 mg
Breakfast cereals, fortified with 10% of the DV for magnesium, 40 mg
Oatmeal, instant, 1 packet, 36 mg
Kidney beans, canned, ½ cup, 35 mg
Banana, 1 medium, 32 mg
Salmon, Atlantic, farmed, cooked, 3 ounces 26 mg
Milk, 1 cup, 24–27 mg
Halibut, cooked, 3 ounces, 24 mg
Raisins, ½ cup, 23 mg
Chicken breast, roasted, 3 ounces, 22 mg
Beef, ground, 90% lean, pan broiled, 3 ounces, 20 mg
Broccoli, chopped and cooked, ½ cup, 12 mg
Rice, white, cooked, ½ cup, 10 mg
Apple, 1 medium, 9 mg
Carrot, raw, 1 medium, 7 mg
Conclusion: Increasing magnesium is associated with a reduced risk of heart failure, stroke, diabetes and all-cause mortality
“Increasing dietary magnesium intake is associated with a reduced risk of stroke, heart failure, diabetes, and all-cause mortality, but not [coronary heart disease] or total [cardiovascular disease]. These findings support the notion that increasing dietary magnesium might provide health benefits,” the authors of the paper concluded.
Fang X, Wang K, Han D, He X, Wei J, Zhao L, Imam MU, Ping Z, Li Y, Xu Y, Min J, and Wang F. Dietary magnesium intake and the risk of cardiovascular disease, type 2 diabetes, and all-cause mortality: a dose-response meta-analysis of prospective cohort studies. BMC Med, 2016 Dec 08; 14(1): 210.
Author’s Contact Info
Precision Nutrition Innovation Center
College of Public Health
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