Magnesium is an essential mineral vital for maintaining overall health and energy levels. It plays a crucial role in nerve and muscle function, blood pressure regulation, and keeping your heartbeat steady. Beyond these key functions, magnesium supports strong bones, bolsters your immune system, and may even protect against conditions like diabetes and stroke.
Despite its importance, many adults in English-speaking countries, particularly in the United States, don’t get enough magnesium daily. The recommended daily intake is around 320 mg for adult women and 420 mg for adult men. While magnesium is found in foods like whole grains, nuts, beans, leafy greens, and seafood, understanding which foods are the highest in magnesium can help you optimize your diet and ensure you’re meeting your nutritional needs.
This guide will explore the top food sources of magnesium, helping you to easily incorporate more of this critical nutrient into your daily meals.
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Illustration showing a variety of foods that are high in magnesium, including pumpkin seeds, almonds, spinach, and dark chocolate.
Top Foods Highest in Magnesium
The best way to increase your magnesium intake is through a balanced diet rich in whole, unprocessed foods. Here are ten of the top food sources of magnesium, ranked by their magnesium content per serving:
1. Seeds
Seeds are nutritional powerhouses, packed with magnesium and other beneficial nutrients. Just a small serving of seeds can significantly contribute to your daily magnesium needs.
Here’s the magnesium content in a 1-ounce serving of various seeds, highlighting the Daily Value (DV):
- Pumpkin Seeds: 156 mg (37% DV) – Pumpkin seeds are among the richest sources of magnesium you can find in the seed category.
- Chia Seeds: 111 mg (26% DV) – Beyond magnesium, chia seeds offer omega-3 fatty acids and fiber.
- Sunflower Seeds: 36 mg (9% DV) – Sunflower seeds provide a milder magnesium boost but are still a valuable source.
Beyond magnesium, seeds are excellent sources of fiber, protein, various minerals, and heart-healthy unsaturated fats, making them a smart addition to any diet.
2. Nuts
Nuts are another convenient and delicious way to boost your magnesium intake. Adding a daily serving of nuts can lead to a notable increase in your magnesium levels.
Here’s the magnesium content in a 1-ounce serving of some popular nuts:
- Almonds: 80 mg (19% DV) – Almonds are not only high in magnesium but also in vitamin E and healthy fats.
- Cashews: 74 mg (18% DV) – Cashews offer a slightly lower magnesium content than almonds but are still a great source.
- Peanuts: 48 mg (12% DV) – Technically legumes, peanuts also contribute to your magnesium intake and provide protein.
Nut butters, like peanut butter or almond butter, are also effective sources of magnesium. Two tablespoons of peanut butter offer a similar amount of magnesium as a 1-ounce serving of whole peanuts. The healthy unsaturated fats in nuts are also known to support cardiovascular health.
3. Beans
Beans are a versatile and affordable way to incorporate more magnesium into your diet. A single cup of cooked beans provides a substantial amount of this mineral.
Here’s the magnesium content in a one-cup cooked serving of different types of beans:
- Lima Beans: 126 mg (30% DV) – Lima beans stand out as one of the highest magnesium bean options.
- Kidney Beans: 69 mg (16% DV) – Kidney beans are a good source of magnesium and plant-based protein.
- Baked Beans: 69 mg (16% DV) – Baked beans offer similar magnesium levels to kidney beans and are a convenient option.
Beans are also rich in B vitamins, iron, potassium, plant protein, and fiber, including soluble fiber, which is beneficial for lowering cholesterol and regulating blood sugar levels.
4. Soy Products
Soy products are nutrient-dense and provide a good source of magnesium along with other essential nutrients.
Here’s the magnesium content in various soy products:
- Edamame (1/2 cup cooked): 50 mg (12% DV) – Edamame, or young soybeans, is a tasty and convenient magnesium source.
- Firm Tofu (1/4 block): 47 mg (11% DV) – Tofu is a versatile soy product that provides a notable amount of magnesium.
- Soy Nuts (1 ounce): 41 mg (10% DV) – Soy nuts offer a crunchy snack option with magnesium benefits.
- Soymilk (1 cup): 61 mg (15% DV) – Fortified soymilk can be a significant source of magnesium, especially for those avoiding dairy.
Soy is also a complete protein source, meaning it contains all nine essential amino acids. Additionally, soy products are sources of folate, calcium, potassium, and zinc.
5. Seafood (Fatty Fish)
Fatty fish is well-known for its omega-3 fatty acids, but it also provides a decent amount of magnesium.
Here is the magnesium content in a 3-ounce serving of various fatty fish:
- Atlantic Mackerel (cooked): 83 mg (20% DV) – Mackerel is a standout seafood choice for magnesium content.
- Yellowfin Tuna (cooked): 36 mg (9% DV) – Yellowfin tuna offers a moderate amount of magnesium alongside protein and omega-3s.
- White Tuna (canned): 28 mg (7% DV) – Canned tuna is a convenient and affordable source of magnesium.
- Atlantic Salmon (cooked): 26 mg (6% DV) – Salmon is popular for its omega-3s and also provides a bit of magnesium.
Beyond magnesium, fatty fish are excellent sources of protein and vitamin D, which is often lacking in diets.
6. Whole Grains
Whole grains are essential for a balanced diet, contributing dietary fiber and magnesium. Choosing whole grains over refined grains can significantly boost your magnesium intake.
Here’s the magnesium content in different whole grains:
- Quinoa (1 cup cooked): 118 mg (28% DV) – Quinoa is a pseudo-grain that’s particularly high in magnesium and protein.
- Brown Rice (1 cup cooked): 86 mg (20% DV) – Brown rice is a good source of magnesium and fiber.
- Shredded Wheat (2 large biscuits): 61 mg (15% DV) – Fortified cereals like shredded wheat can be a convenient source of magnesium.
- Whole Wheat Bread (1 slice): 23 mg (5% DV) – Whole wheat bread provides some magnesium, though less per serving than other whole grains.
Opting for whole grains ensures you benefit from a wide range of nutrients, including B vitamins, vitamin E, iron, and zinc. Refined grains like white flour and white rice lose much of their fiber and nutrients during processing.
7. Leafy Greens
Leafy green vegetables are nutritional powerhouses, offering varying amounts of magnesium and a host of other vitamins and minerals.
Here’s the magnesium content in different types of leafy greens, highlighting the difference between raw and cooked:
- Spinach (1/2 cup cooked): 78 mg (19% DV) – Cooked spinach is a concentrated source of magnesium.
- Spinach (1 cup raw): 24 mg (6% DV) – Raw spinach still provides magnesium, though in a less concentrated form.
- Kale (1 cup raw): 5 mg (1% DV) – While kale is nutritious, it’s lower in magnesium compared to spinach.
Leafy greens like spinach, kale, romaine lettuce, collard greens, watercress, and bok choy are excellent for increasing your intake of fiber, folate, vitamins A, C, E, and K, iron, and potassium.
8. Fruits
While fruits aren’t typically the highest source of magnesium, some fruits offer notable amounts, along with other beneficial nutrients.
The fruits highest in magnesium include:
- Banana (1 medium): 32 mg (8% DV) – Bananas are a readily available source of magnesium, potassium, and B vitamins.
- Raisins (1/2 cup): 23 mg (5% DV) – Raisins provide a concentrated source of magnesium and energy.
- Avocados (1/2 cup): 22 mg (5% DV) – Avocados are rich in healthy fats and also offer a bit of magnesium.
These fruits also provide potassium and B vitamins, adding to their nutritional value.
9. Dairy Products
Dairy products, especially those made from whole or low-fat milk, contribute to your magnesium intake, along with calcium and protein.
Here’s the magnesium content in common dairy products:
- Plain Yogurt (8 ounces): 42 mg (10% DV) – Yogurt is a good source of magnesium, calcium, and probiotics.
- Milk (1 cup): 24-27 mg (6% DV) – Milk provides a smaller amount of magnesium but is a staple for calcium and vitamin D.
Dairy products are also excellent sources of calcium and protein, contributing to overall bone health and muscle function.
10. Dark Chocolate
For those looking for a treat that also provides magnesium, dark chocolate is an excellent choice. The higher the cocoa content, the more magnesium it contains.
- Dark Chocolate (1 ounce, 70%-85% cacao): 64.6 mg (around 20% DV) – Dark chocolate with a high cocoa content is a surprisingly good source of magnesium and antioxidants.
- Dark Chocolate (1 ounce, 60%-69% cacao): 49.9 mg – Still a good source, but slightly less magnesium than higher cacao versions.
Dark chocolate is made from cocoa beans, which are rich in beneficial plant compounds called flavonoids. Flavonoids may help reduce inflammation, protect nerves, and lower the risk of heart disease and cancer.
Beverages High in Magnesium
While focusing on magnesium-rich foods is key, some beverages can also contribute to your daily intake:
- Mineral Water: The magnesium content in mineral water varies, but some brands can be significant sources.
- Soy Milk: As mentioned earlier, soy milk is a plant-based beverage that provides magnesium.
- Orange Juice: Some fortified orange juices may contain added magnesium, though it’s not naturally high in magnesium.
Magnesium-Rich Meal Ideas
Incorporating more magnesium into your diet can be easy and delicious. Here are some meal and snack ideas:
- Breakfast: Low-fat Greek yogurt with a banana and a sprinkle of chia seeds, or a fortified whole grain breakfast cereal.
- Snack: A handful of almonds or pumpkin seeds, or a piece of dark chocolate.
- Lunch: A salad with spinach, avocado, and kidney beans, or whole grain toast with peanut butter and banana slices.
- Dinner: Baked salmon with quinoa and a side of steamed spinach.
- Dessert: A square of dark chocolate or a small bowl of yogurt with berries and sunflower seeds.
How Magnesium Affects Health
Magnesium is crucial for numerous bodily functions. A magnesium deficiency can lead to various health issues. It’s estimated that a significant portion of adults don’t consume enough magnesium, potentially leading to health problems over time.
Symptoms of chronic magnesium deficiency can include:
- Fatigue and low energy
- Muscle cramps, spasms, or weakness
- Abnormal eye movements (nystagmus)
- Convulsions (in severe cases)
Certain factors can increase your risk of magnesium deficiency, including:
- Age: Older adults are more prone to deficiency.
- Gastrointestinal Diseases: Conditions like Crohn’s disease and celiac disease can impair magnesium absorption.
- Type 2 Diabetes: Diabetes can increase magnesium excretion.
- Alcohol Dependence: Alcohol can interfere with magnesium absorption and increase excretion.
- Certain Medications: Diuretics, proton pump inhibitors (PPIs), and some blood pressure medications can reduce magnesium levels.
Magnesium plays a protective role in various health conditions. Adequate magnesium intake may help in preventing or managing:
- High blood pressure (Hypertension)
- Heart attack
- Stroke
- Type 2 diabetes
- Osteoporosis
- Migraine headaches
- Asthma (particularly in children)
- Certain types of cancer
While more research is ongoing, the existing evidence highlights the importance of magnesium for overall health and disease prevention.
Too Much Magnesium
While magnesium deficiency is more common, it is possible to consume too much magnesium, especially from supplements. Excessive magnesium is rare from dietary sources alone. However, conditions like kidney failure can increase the risk of magnesium toxicity. It’s always best to consult with a healthcare provider before making significant changes to your diet or supplement regimen.
Should You Consider Magnesium Supplements?
For most people, obtaining sufficient magnesium through diet is achievable. However, certain individuals may benefit from magnesium supplements to meet their daily requirements.
The Recommended Dietary Allowance (RDA) for magnesium varies by age and gender:
| U.S. Recommended Dietary Allowance | |||
|---|---|---|---|
| Age | Male | Female | Pregnancy |
| 19-30 | 400 mg | 310 mg | 350 mg |
| 31-50 | 420 mg | 320 mg | 360 mg |
| 51 and older | 420 mg | 320 mg | 360 mg |
If considering supplementation, note that different forms of magnesium supplements exist. Common forms used to address dietary shortfalls include magnesium citrate, magnesium oxide, and magnesium chloride.
Magnesium supplement forms and their uses:
- Magnesium Oxide: Often used for magnesium deficiency and constipation relief.
- Magnesium Citrate: A laxative effective for occasional constipation.
- Magnesium Chloride: Used to raise magnesium levels and may be beneficial for conditions like prediabetes.
It’s important to be aware of the Tolerable Upper Intake Levels (UL) for magnesium from supplements, as excessive intake can cause side effects:
| U.S. Tolerable Upper Intake Levels | ||
|---|---|---|
| Age | Male | Female |
| 1-3 years | 65 mg | 65 mg |
| 4-8 years | 110 mg | 110 mg |
| 9-18 years | 350 mg | 350 mg |
| Adults 19 and over | 350 mg | 350 mg |
Side effects of excessive magnesium intake from supplements can include digestive issues like diarrhea, dizziness, and low blood pressure. Very high doses (over 5,000 mg daily) can lead to more serious issues like heart arrhythmias and nausea.
Enhancing Magnesium Absorption
To optimize magnesium absorption, consider these tips:
- Avoid Concurrent Zinc Supplementation: Zinc supplements taken at the same time as magnesium may hinder magnesium absorption.
- Choose Absorbable Magnesium Forms: Magnesium citrate, lactate, or aspartate are generally better absorbed than magnesium oxide.
- Consider Time-Release Supplements: Time-release formulations may improve absorption.
- Ensure Adequate B Vitamin Intake: B vitamins, particularly vitamin B6, play a role in magnesium absorption. A B-complex supplement or multivitamin can be helpful.
Summary
Magnesium is a vital mineral for overall health, supporting numerous bodily functions from muscle and nerve function to blood pressure and bone health. Many people, especially in the US, do not consume enough magnesium through diet alone.
By incorporating magnesium-rich foods like seeds, nuts, beans, whole grains, leafy greens, fatty fish, and dark chocolate into your daily meals, you can significantly boost your magnesium intake and support better health. If you are concerned about your magnesium levels, consult with a healthcare provider to discuss dietary adjustments or potential supplementation.
