Magnesium Calculator
Calculate your recommended daily magnesium intake for muscle function, sleep quality, and overall health.
Your Details
years
mg
Estimate from food and supplements
Your Magnesium Status
slightly low
300mg / 400mg recommended
🎯Recommended
400mg
📊% of Goal
75%
💊Supplement Limit
350mg
🥜Almonds Equiv.
1.3 oz
Magnesium Gap
You need an additional 100mg of magnesium daily.
Types of Magnesium Supplements
- • Citrate: Good absorption, helps digestion
- • Glycinate: Best for sleep and anxiety
- • Malate: Energy and muscle pain
- • Threonate: Brain health and cognition
Magnesium-Rich Foods
| Food | Serving | Magnesium (mg) |
|---|---|---|
| Pumpkin Seeds | 1 oz | 156mg |
| Almonds | 1 oz | 80mg |
| Spinach (cooked) | 1 cup | 157mg |
| Dark Chocolate | 1 oz | 64mg |
| Black Beans | 1 cup | 120mg |
| Avocado | 1 medium | 58mg |