Eating foods rich in magnesium is vital for maintaining energy levels and overall health. Magnesium plays a crucial role in nerve and muscle function, regulates heartbeat and blood pressure, and supports a strong immune system and bones. This essential mineral may also protect against health issues like diabetes and stroke.
Unfortunately, many adults in the United States don’t get enough magnesium daily. The recommended daily intake is 320 mg for adult women and 420 mg for adult men. While foods such as whole grains, nuts, beans, leafy greens, and seafood are excellent sources, some individuals might consider supplements. It’s always best to discuss your magnesium intake with your healthcare provider.
It’s worth noting that in the U.S., the Food and Drug Administration (FDA) has different regulations for supplements compared to prescription drugs. This means the content of some supplements might not fully match the label. When choosing a supplement, prioritize products tested by independent bodies (like U.S. Pharmacopeia, Consumer Labs, or NSF) and consult with a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
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Discover Foods High in Magnesium
The best sources of magnesium are wholesome foods that form part of a balanced diet. Let’s explore 10 outstanding food sources, their nutritional benefits, and the magnesium content in typical servings.
1. Seeds
Despite their small size, seeds are packed with magnesium, offering a significant contribution to your daily needs in just one serving.
Here’s the magnesium quantity and the Daily Value (DV) percentage found in a 1-ounce serving of various seeds:
- Pumpkin seeds: 156 mg (37% DV)
- Chia seeds: 111 mg (26% DV)
- Sunflower seeds: 36 mg (9% DV)
Seeds are also excellent sources of fiber, protein, essential minerals, and heart-healthy unsaturated fats, making them a nutritious addition to your diet.
2. Nuts
Incorporating nuts into your daily eating habits is a delicious way to increase your magnesium intake. Here’s the magnesium content in a 1-ounce serving of some top choices:
- Almonds: 80 mg (19% DV)
- Cashews: 74 mg (18% DV)
- Peanuts: 48 mg (12% DV)
Nut butters are equally beneficial. Two tablespoons of peanut butter provide a similar amount of magnesium as a serving of whole peanuts.
The healthy unsaturated fats found in nuts are also known to help reduce the risk of cardiovascular disease, adding another health benefit to your snack.
3. Beans
Beans are another excellent source of magnesium. A one-cup serving of cooked beans offers:
- Kidney beans: 69 mg (16% DV)
- Baked beans: 69 mg (16% DV)
- Lima beans: 126 mg (30% DV)
Beyond magnesium, beans are rich in B vitamins, iron, potassium, and plant-based protein and fiber. The soluble fiber in beans is particularly beneficial for lowering cholesterol and regulating blood sugar levels.
4. Soy Products
Soy is a nutrient powerhouse, loaded with magnesium and other essential nutrients. Here’s the magnesium content in different soy products:
- Firm tofu (1/4 block): 47 mg (11% DV)
- Soymilk (1 cup): 61 mg (15% DV)
- Soy nuts (1 ounce): 41 mg (10% DV)
- Edamame (1/2 cup cooked): 50 mg (12% DV)
Soy stands out as a plant-based complete protein source, containing all essential amino acids. It’s also a good source of folate, calcium, potassium, and zinc, contributing to overall health.
5. Fatty Fish (Seafood)
Fatty fish such as salmon, tuna, mackerel, and trout are well-known for their omega-3 fatty acids, but they are also significant sources of magnesium.
Here’s the magnesium content in a 3-ounce serving of various fatty fish:
- Atlantic salmon (cooked): 26 mg (6% DV)
- White tuna (canned): 28 mg (7% DV)
- Yellowfin tuna (cooked): 36 mg (9% DV)
- Atlantic mackerel (cooked): 83 mg (20% DV)
Healthy fatty fish are protein-rich and are among the few dietary sources of vitamin D, making them a valuable addition to your diet.
6. Whole Grains
Whole grains are essential for dietary fiber and magnesium intake. Increase your daily magnesium with these whole grain options:
- Quinoa (1 cup cooked): 118 mg (28% DV)
- Brown rice (1 cup cooked): 86 mg (20% DV)
- Shredded wheat (2 large biscuits): 61 mg (15% DV)
- Whole wheat bread (1 slice): 23 mg (5% DV)
Choosing whole grains ensures you benefit from a wide array of nutrients, including B vitamins, vitamin E, iron, and zinc. In contrast, refined grains like white flour and white rice lose much of their fiber and nutrients during processing.
7. Leafy Greens
Leafy greens, including spinach, kale, romaine lettuce, collard greens, watercress, and Bok choy, are excellent for magnesium.
Kale and spinach illustrate the range of magnesium you can find in leafy greens, and the difference between fresh and cooked forms:
- Kale (1 cup raw): 5 mg (1% DV)
- Spinach (1 cup raw): 24 mg (6% DV)
- Spinach (1/2 cup cooked): 78 mg (19% DV)
Leafy greens are also fantastic for boosting your daily intake of fiber, folate, vitamins A, C, E, and K, iron, and potassium.
8. Fruits
The fruits highest in magnesium—bananas, raisins, and avocados—also provide potassium and B vitamins.
Here’s the magnesium you can get by including these fruits in your diet:
- Banana (1 medium): 32 mg (8% DV)
- Raisins (1/2 cup): 23 mg (5% DV)
- Avocados (1/2 cup): 22 mg (5% DV)
These fruits are not only magnesium-rich but also contribute to your daily vitamin and mineral needs.
9. Dairy Products
Dairy products made from whole and low-fat milk offer a moderate amount of magnesium:
- Milk (1 cup): 24-27 mg (6% DV)
- Plain yogurt (8 ounces): 42 mg (10% DV)
Milk-based products are also top sources of calcium, and they are rich in protein and contribute to your daily potassium intake.
10. Dark Chocolate
Dark chocolate is a delightful source of magnesium, especially varieties with higher cocoa content. A one-ounce serving of dark chocolate with 70% to 85% cacao solids contains about 64.6 mg of magnesium (around 49.9 mg at 60% to 69%). This can be about 20% of the daily recommended magnesium for a 35-year-old woman.
Chocolate is derived from cocoa beans, and dark chocolate labels indicate its cocoa percentage. Milk chocolate, conversely, contains significantly less cocoa and is not typically labeled with a percentage.
Cocoa beans are rich in beneficial plant compounds called flavonoids. Flavonoids may help reduce inflammation, protect nerves, and lower the risk of heart disease and cancer. Similar to magnesium, the higher the cocoa content, the more flavonoids in your dark chocolate.
Magnesium-Rich Beverages
Besides foods, some beverages can also boost your magnesium intake:
- Tap, mineral, or bottled water (magnesium levels vary by brand and source)
- Orange juice
- Soy milk
Magnesium-Boosting Meal Ideas
To easily incorporate more magnesium into your diet, consider these expert-recommended meal ideas:
- Breakfast: Low-fat Greek yogurt with a banana or fortified breakfast cereal.
- Snack: An ounce of almonds or pumpkin seeds.
- Lunch: Half an avocado on whole-grain toast or a salad.
- Dinner: Salmon with brown rice and a raw kale salad.
- Dessert: A square of dark chocolate.
The Health Impacts of Magnesium
Magnesium is essential for the proper function of your body’s organs. However, it’s estimated that around 60% of adults in the United States do not consume enough of this crucial nutrient. Chronic magnesium deficiency can lead to symptoms such as:
- Fatigue
- Muscle cramps, spasms, or weakness
- Convulsions
- Abnormal eye movements (nystagmus)
Certain medical conditions and medications can impair magnesium absorption, making it harder for your body to maintain adequate levels. These factors include:
- Older age
- Gastrointestinal diseases like Crohn’s and celiac disease
- Diabetes
- Alcohol dependence
- Hypertension (high blood pressure)
- Diuretic medications (water pills)
- Proton pump inhibitors (PPIs) for reducing stomach acid
Research suggests that magnesium deficiency might increase the risk of developing certain conditions. Magnesium may offer health benefits and protection against medical conditions including:
- High blood pressure
- Heart attack
- Stroke
- Type 2 diabetes
- Osteoporosis
- Migraine headaches
- Cancer
- Asthma (in children)
Further research is needed to fully understand the broad health effects of magnesium.
Magnesium Overload
Getting too much magnesium from food sources is rare. However, excessive intake can occur, particularly with health conditions like kidney failure. It’s always wise to consult a healthcare provider about your magnesium levels before making significant dietary changes or starting supplements.
Considering Magnesium Supplements?
The best approach to ensuring adequate magnesium intake depends on individual factors like age, diet, and overall health. While most people can obtain enough magnesium from diet alone, some might need supplements to boost their levels.
| U.S. Recommended Dietary Allowance |
|---|
| Age |
| 19-30 |
| 31-50 |
| 51 and older |
If you are considering supplementation, be aware that magnesium supplements come in different forms. Common forms to address dietary shortfalls include magnesium citrate, magnesium oxide, and magnesium chloride.
Different forms and uses of magnesium supplements include:
- Magnesium oxide: Used for magnesium deficiency and constipation relief.
- Magnesium citrate: A laxative for occasional constipation.
- Magnesium chloride: Used to increase magnesium levels and may benefit conditions like prediabetes.
The tolerable upper intake levels for magnesium from supplements vary by age but are consistent across genders and pregnancy. It’s crucial to avoid giving supplements to infants under one year without medical advice.
| U.S. Tolerable Upper Intake Levels |
|---|
| Age |
| 1-3 years |
| 4-8 years |
| 9-18 years |
| Adults 19 and over |
Excessive magnesium from supplements can cause digestive issues like diarrhea, and in more severe cases, dizziness or fainting due to lowered blood pressure. Very high doses (over 5,000 mg daily) can lead to heart arrhythmias, nausea, and dizziness.
Enhancing Magnesium Absorption
To improve your body’s magnesium absorption, experts often recommend:
- Avoiding simultaneous intake of zinc supplements with magnesium, as zinc can interfere with magnesium absorption.
- Choosing magnesium citrate, magnesium lactate, or magnesium aspartate supplements, which are better absorbed in the small intestine.
- Opting for time-release magnesium supplements to enhance absorption rates.
- Taking supplemental B vitamins (B-complex or multivitamins with B vitamins), as vitamin B6 levels affect magnesium absorption.
In Conclusion
Magnesium is an essential mineral for bodily functions, found in a variety of foods like vegetables, beans, grains, nuts, and dairy. However, many adults in the U.S. don’t consume enough magnesium through their daily diet.
Experts suggest making simple dietary adjustments to increase magnesium levels. Always consult with a healthcare provider before starting magnesium supplements to ensure appropriate dosage and quality.
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By Cristina Mutchler Mutchler is an award-winning health and wellness journalist based in Illinois.
