According to Consumer Labs, one’s daily requirement for magnesium can be obtained through food sources without much difficulty and it is thought that the great majority of individuals in developed countries have an adequate intake. Especially rich sources of magnesium include whole grains, nuts, beans, avocado, shellfish, green leafy vegetables, coffee, tea and chocolate. A cup of whole grain flour has nearly 200 mg of magnesium. A cupful of spinach or most beans, nuts, seeds or trail mix offers anywhere from 50 mg to 150 mg of magnesium. A cup of milk, orange juice, or grapefruit juice provides about 80 mg.
The recommended daily allowance (RDA) of magnesium is 80 mg for children 1 to 3, 130 mg for those 4 to 8, and 240 mg for those 9 to 13.
Bear in mind that the recommended amounts noted above are for total daily magnesium intake. The average daily intake of magnesium from food sources in the United States is approximately 320 mg; thus supplementation is likely to increase magnesium intake above nutritional needs.
For children who have pooping issues (who have been cleared by the pediatrician or gastroenterologist), we usually start with 100 mg of high quality cal-mag (USP or CL labels – Solgar, New Chapter, Country Health, Thorne etc.) with 1/2 serving Good Belly in addition to an increase in fiber-rich foods, daily. Often this can move us from synthetic laxatives.