Recommended Magnesium Intake
Although magnesium is found in many foods, it is easily removed by refining, processing and cooking. Most of us do not get what we are supposed to from our diet alone. In fact, up to 50% of women aged 19-50 are not getting enough magnesium from their diet.* (1) If you fall into that 50%, we’ve got you covered with our Essential for Women Multivitamin which is formulated with 30mg of magnesium to help fill that gap. What about magnesium in a prenatal? For those that are thinking of getting pregnant or already trying, our Essential Prenatal Multivitamin is formulated with 32mg of magnesium to help maintain bone health.*
Recommended intakes differ by gender and lifestage. It is recommended that women get between 310 - 320 mg per day, men get 400 - 420 mg per day, and women who are pregnant should get 350 - 360 mg per day.
Magnesium is found in a variety of foods, but some of the best whole food sources are nuts, seeds, whole grains, and beans. Smaller quantities of magnesium are found in a wide range of other foods too, like green leafy vegetables, dark chocolate, avocados, and salmon.
Here are some of the top magnesium food sources (2):
• Roasted pumpkin seeds, 1 ounce: 156 mg
• Chia seeds, 1 ounce: 111 mg
• Dry roasted almonds, 1 ounce: 80 mg
• Boiled spinach, ½ cup: 78 mg
• Dry roasted cashews, 1 ounce: 74 mg
• Oil roasted peanuts, ¼ cup: 63 mg
• Soymilk, 1 cup: 61 mg
• Black beans, ½ cup: 60 mg
• Shelled edamame, ½ cup: 50 mg
Ritual’s Form of Magnesium
Ritual's Magnesium is from Dimagnesium Malate (DMM), a non-gmo chelated form of magnesium which is easier-to-work with compared to inorganic salts. Chelated minerals mimic the forms minerals take when inside our cells (which are many and ever-changing).
Our magnesium is made through an industrial process. DMM comes from combining malic acid and magnesium. Our malic acid comes from a synthetic source because it’s more affordable and easier to control purity and limit contamination than getting it from a natural source. We’re really using malic acid as a delivery system.
Dimagnesium Malate is an absorbable form of magnesium, with human study evidence. Studies have also shown that Magnesium chelate is easier on our GI system.* (4)