Eating foods rich in magnesium is essential for maintaining energy and overall health. This vital mineral plays a crucial role in nerve and muscle function, blood pressure and heartbeat regulation. Magnesium also supports strong bones and a robust immune system, and research suggests it may protect against conditions like diabetes and stroke.
Many adults in the US fail to meet the recommended daily magnesium intake, which is 320mg for most adult women and 420mg for most adult men. While magnesium is found in foods like whole grains, nuts, beans, leafy greens, and seafood, some individuals may consider supplements. It’s always recommended to discuss your magnesium intake with your healthcare provider.
It’s important to be aware that in the United States, the Food and Drug Administration (FDA) doesn’t regulate supplements as strictly as prescription medications. This means the quality and contents of some supplements can vary. When considering a supplement, opt for products that have been independently tested by organizations like U.S. Pharmacopeia, Consumer Labs, or NSF, and consult with a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
:max_bytes(150000):strip_icc()/foods-high-in-magnesium-7970911-final-9bf74b74fbf3458d82513a49f043e820.png)
Top Food Sources of Magnesium
The best sources of magnesium are wholesome foods that are part of a balanced diet. Here are 10 excellent food categories, highlighting their nutritional benefits and magnesium content per typical serving.
1. Seeds
Despite their small size, seeds are nutritional powerhouses and excellent sources of magnesium. A single serving of seeds can contribute significantly to your daily magnesium needs.
Here’s the magnesium content and Daily Value (DV) percentage 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)
Beyond magnesium, seeds are packed with fiber, protein, essential minerals, and heart-healthy unsaturated fats.
2. Nuts
Incorporating nuts into your daily diet is a delicious way to boost your magnesium intake. Here’s the magnesium you can get from a 1-ounce serving of these nuts:
- Almonds: 80 mg (19% DV)
- Cashews: 74 mg (18% DV)
- Peanuts: 48 mg (12% DV)
Nut butters also provide magnesium; two tablespoons of peanut butter offer a similar amount to a serving of whole peanuts. The unsaturated fats in nuts are beneficial for heart health and may reduce your risk of cardiovascular disease.
3. Beans
Beans are a versatile and magnesium-rich food group. A one-cup serving of cooked beans provides:
- Kidney beans: 69 mg (16% DV)
- Baked beans: 69 mg (16% DV)
- Lima beans: 126 mg (30% DV)
Beans are also excellent sources of B vitamins, iron, potassium, plant-based protein, and fiber, including soluble fiber, which helps in managing cholesterol and blood sugar levels.
4. Soy Products
Soybeans and soy-based foods are nutrient-dense, including being a good source of magnesium. Here’s the magnesium content in various 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 is also a complete protein source, meaning it contains all nine essential amino acids. Furthermore, soy provides other beneficial nutrients like folate, calcium, potassium, and zinc.
5. Fatty Fish (Seafood)
Fatty fish such as salmon, tuna, mackerel, and trout are well-known for their omega-3 fatty acids, and they also contribute to your magnesium intake.
Here’s the magnesium content in a 3-ounce serving of different 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)
Fatty fish are not only high in protein but are also one of the few dietary sources of vitamin D.
6. Whole Grains
Whole grains are crucial for dietary fiber and magnesium. Increase your magnesium intake by including these whole grains in your diet:
- 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 a broad spectrum 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 like spinach, kale, romaine lettuce, collard greens, watercress, and bok choy offer varying levels of magnesium.
The magnesium content in kale and spinach illustrates the range and difference between raw and cooked leafy greens:
- 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 excellent for increasing your daily intake of fiber, folate, vitamins A, C, E, and K, iron, and potassium.
8. Fruits
Certain fruits, particularly bananas, raisins, and avocados, are among the fruits highest in magnesium. They are also good sources of potassium and B vitamins.
Here’s the magnesium you can obtain from these fruits:
- Banana (1 medium): 32 mg (8% DV)
- Raisins (1/2 cup): 23 mg (5% DV)
- Avocados (1/2 cup): 22 mg (5% DV)
9. Dairy Products
Dairy products derived from whole and low-fat milk provide a moderate amount of magnesium.
- Milk (1 cup): 24-27 mg (6% DV)
- Plain yogurt (8 ounces): 42 mg (10% DV)
Dairy 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 delicious way to get magnesium, especially varieties with a higher cocoa content. One ounce of dark chocolate with 70% to 85% cacao solids contains 64.6 mg of magnesium (60% to 69% cacao has 49.9 mg). This can be around 20% of the daily recommended magnesium for a 35-year-old woman.
Chocolate is made from cocoa beans, and dark chocolate is labeled with its cocoa percentage. Milk chocolate, however, contains significantly less cocoa and isn’t typically labeled with a percentage.
Cocoa beans are rich in beneficial plant compounds called flavonoids. Flavonoids may have anti-inflammatory properties, protect nerves, and help reduce the risk of heart disease and cancer. Similar to magnesium content, the higher the cocoa percentage, the more flavonoids in dark chocolate.
Beverages High in Magnesium
Besides food, certain beverages can also contribute to your magnesium intake:
- Tap, mineral, or bottled water (magnesium levels vary by brand and source)
- Orange juice
- Soy milk
Magnesium-Rich Meal Ideas
To effectively increase magnesium in your diet, consider these meal suggestions:
- 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 incorporating leafy greens and beans.
- Dinner: Salmon with brown rice and a kale salad.
- Dessert: A square of dark chocolate.
How Magnesium Benefits Your Health
Magnesium is vital for numerous bodily functions. It’s estimated that around 60% of adults in the United States don’t consume enough magnesium. Chronic magnesium deficiency can manifest in symptoms like:
- Fatigue
- Muscle cramps, spasms, or weakness
- Convulsions
- Abnormal eye movements (nystagmus)
Certain medical conditions and medications can impair magnesium absorption, making it harder for the body to maintain adequate levels. These 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 indicates that magnesium deficiency may increase the risk of developing certain conditions. Adequate magnesium intake may offer protective health benefits against conditions including:
- High blood pressure
- Heart attack
- Stroke
- Type 2 diabetes
- Osteoporosis
- Migraine headaches
- Cancer
- Asthma (in children)
Ongoing research continues to explore the full scope of magnesium’s health effects.
Potential Risks of Too Much Magnesium
While rare, excessive magnesium intake is possible, especially in individuals with kidney failure. It’s important to consult with a healthcare provider about your magnesium levels before making significant dietary changes or starting supplements.
Should You Consider Magnesium Supplements?
The best approach to magnesium intake varies based on factors like age, diet, and overall health. While many can obtain sufficient magnesium through diet alone, others might benefit from supplementation to meet their needs.
| U.S. Recommended Dietary Allowance |
|---|
| Age |
| 19-30 |
| 31-50 |
| 51 and older |
If considering supplements, be aware of the different forms available. Common magnesium supplements used to address dietary shortfalls include magnesium citrate, magnesium oxide, and magnesium chloride.
Different forms of magnesium serve various purposes:
- Magnesium oxide: Used for magnesium deficiency and constipation.
- Magnesium citrate: A laxative for occasional constipation.
- Magnesium chloride: Used to boost 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 during pregnancy. It is crucial to avoid giving magnesium supplements to infants under one year without medical advice.
| U.S. Tolerable Upper Intake Levels |
|---|
| Age |
| Â 1-3 years |
| Â 4-8 years |
| Â 9-18 years |
| Â Adults 19 and over |
Excessive magnesium from supplements can cause digestive issues like diarrhea, and in extreme cases, dizziness or fainting due to lowered blood pressure. Very high doses (over 5,000 mg per day) can lead to serious complications like heart arrhythmias, nausea, and dizziness.
Enhancing Magnesium Absorption
To optimize magnesium absorption, consider these tips:
- Avoid taking zinc supplements simultaneously with magnesium, as zinc can hinder magnesium absorption.
- Choose magnesium citrate, magnesium lactate, or magnesium aspartate supplements, as these forms are better absorbed in the small intestine.
- Consider time-release magnesium supplements for improved absorption.
- Ensure adequate B vitamin intake (through a B-complex or multivitamin), as vitamin B6 levels influence magnesium absorption.
Summary
Magnesium is an essential mineral for bodily functions, found in a variety of foods including vegetables, beans, grains, nuts, and dairy. Many adults in the US do not consume enough magnesium daily.
Simple dietary adjustments can help increase magnesium levels. Consult with a healthcare provider before starting magnesium supplements to determine the appropriate type and dosage for your needs.
27 Sources
Verywell Health relies on high-quality sources, including peer-reviewed studies, to ensure the accuracy of our articles. Learn more about our editorial process for fact-checking and maintaining content integrity.
By Cristina Mutchler Mutchler is an award-winning health and wellness journalist based in Illinois.
