Look for cereal products that feature whole grains such as wheat, oats, buckwheat, rice and barley for the best sources of magnesium. Whole grain kernels have three major parts. The outer layer, or bran, contains fiber, omega-3 fatty acids, vitamins and minerals. The main part of the grain is the starch-based endosperm. The tiny part known as the germ contains the additional minerals magnesium and phosphorous along with vitamin E, folate and thiamine.
Refined-Grain Cereal
Refined grains are used in most cereal products available on grocery store shelves, from boxed breakfast cereals to snack bars. Although a small amount of magnesium may remain in cereal products made with processed grains, the bran and germ layers of the whole grain kernels and groats are removed during the milling process, depleting the vitamins and minerals right along with them. B-vitamins and iron are added back to most processed grains, hence the term enriched flour, but magnesium is not one of the nutrients added to the enrichment blend of most processed grain flour. According to the National Institutes of Health, refined grains are not a good source of magnesium.
USDA Recommendations
In general, Americans need to significantly increase their consumption of whole grain cereal foods, according to the 2010 Dietary Guidelines compiled by the U.S. Department of Agriculture, based on statistics showing that 95 percent of Americans eat less than the minimum daily-recommended amounts of whole grain foods. The USDA suggests that at least half of your daily grain consumption should be whole-grain-based to ensure better health. The USDA daily- recommended amount of magnesium varies depending on the stage of life, from 80 mg per day for children between 1 and 3 years of age up to 420 mg for adult men over 50 years of age.
Whole Grain Cereals
Choose from a variety of boxed cereals containing whole grains or create your own special granola blend to increase the amount of magnesium in your diet. Nuts and seeds are a source of magnesium and mix well with cereal. One cup of instant oatmeal, or two shredded wheat cereal biscuits provide 15 percent of the daily value of magnesium, according to the Food and Drug Administration. Blend oat flakes, freshly chopped flax seeds, almond slivers, cashew bits and buckwheat, also known as kasha, and top with a sliced banana or raisins for a magnesium-rich cereal blend. Add two tablespoons of wheat germ for an additional 35 mg of magnesium.
Potential Concerns
When eaten as part of a whole food, magnesium has no risk of overdose. Supplemental forms of magnesium taken in excess may lead to diarrhea and other health problems. Talk with your health care provider before taking magnesium supplements.
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