| Almonds (1 ounce) | 80 mg |
| Cooked spinach (1 cup) | 80 mg |
| Black beans (1 cup) | 60 mg |
| Avocado (1 medium) | 45 mg |
| Dark chocolate (1 ounce) | 65 mg |
| Banana (1 medium) | 30 mg |
Safe Intake Guidance
- Healthy adults: The tolerable upper intake level for magnesium from supplements and medications is 350 mg per day unless prescribed by a healthcare provider. Magnesium from food is not included in this limit.
- People with kidney disease: Use magnesium supplements only under medical supervision.
- Older adults: Individual needs vary; consult a healthcare provider before
