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Magnesium is an essential mineral vital for maintaining energy levels and overall health. It plays a crucial role in nerve and muscle function, regulating heartbeat and blood pressure. Furthermore, magnesium is important for strong bones, a healthy immune system, and may offer protection against conditions like diabetes and stroke.

Many adults in the United States do not consume the recommended daily amount of magnesium, which is 320mg for most adult women and 420mg for most adult men. While magnesium can be found in whole grains, nuts, beans, leafy greens, and seafood, supplements are also an option for some. It’s always recommended to discuss your magnesium intake with a healthcare provider.

It’s important to note that in the U.S., the Food and Drug Administration (FDA) regulation of supplements differs from prescription drugs. This means the content of some supplements may not be accurately reflected on their labels. When considering supplements, it’s best to choose products that have been independently tested by organizations such as U.S. Pharmacopeia, Consumer Labs, or NSF. Consulting with a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist is also advisable.

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Top Foods High in Magnesium

Foods rich in magnesium are integral to a balanced and healthy diet. Here are 10 excellent food sources of magnesium, along with their nutritional benefits and magnesium content per serving.

1. Seeds

Despite their small size, seeds are packed with magnesium, offering a significant contribution to your daily needs.

Here’s the magnesium content and Daily Value (DV) percentage in a 1-ounce serving of different 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, various minerals, and heart-healthy unsaturated fats.

2. Nuts

Incorporating nuts into your daily diet is an effective way to increase magnesium intake. Here’s the magnesium content per 1-ounce serving for some top nut choices:

• Almonds: 80 mg (19% DV)
• Cashews: 74 mg (18% DV)
• Peanuts: 48 mg (12% DV)

Nut butters, like peanut butter, are also beneficial. Two tablespoons of peanut butter provide a similar amount of magnesium as a serving of whole peanuts. The unsaturated fats found in nuts are also known to promote cardiovascular health.

3. Beans

Beans are another great source of magnesium. 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)

Beyond magnesium, beans are rich in B vitamins, iron, potassium, plant-based 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, including a good amount of magnesium. Here’s the magnesium content in various soy forms:

• 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 notable plant-based source of complete protein, containing all essential amino acids. Other nutrients in soy include folate, calcium, potassium, and zinc.

5. Fatty Fish

Fatty fish like salmon, tuna, mackerel, and trout are well-known for their omega-3 fatty acids, and they also contribute to 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 protein-rich and are among the few dietary sources of vitamin D.

6. Whole Grains

Whole grains are important for dietary fiber and magnesium. Boost your magnesium intake 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 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 such as spinach, kale, romaine lettuce, collard greens, watercress, and bok choy offer varying levels of magnesium.

Spinach and kale illustrate the range of magnesium in leafy greens, and the difference between raw and cooked servings:

• 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 boosting your daily intake of fiber, folate, vitamins A, C, E, and K, iron, and potassium.

8. Fruits

Certain fruits are also good sources of magnesium, especially bananas, raisins, and avocados. These are also rich in potassium and B vitamins.

Here’s the magnesium content you can get 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 from whole and low-fat milk contribute to magnesium intake:

• Milk (1 cup): 24-27 mg (6% DV)
• Plain yogurt (8 ounces): 42 mg (10% DV)

Dairy products are also excellent sources of calcium, protein, and potassium.

10. Dark Chocolate

Dark chocolate is a delicious way to increase magnesium, particularly varieties with a higher cocoa content. One ounce of dark chocolate with 70% to 85% cacao solids contains 64.6 mg of magnesium, while 60% to 69% cacao provides 49.9 mg. This can be around 20% of the daily recommended magnesium for a 35-year-old woman.

Chocolate is derived from cocoa beans. Dark chocolate labels indicate the percentage of cocoa content, whereas milk chocolate typically contains significantly less cocoa and is not labeled with a percentage. Cocoa beans are rich in beneficial plant compounds called flavonoids, which may reduce inflammation, protect nerves, and lower the risk of heart disease and cancer. Like magnesium, the higher the cocoa content, the more flavonoids in dark chocolate.

Beverages High in Magnesium

Besides food, some drinks can also contribute to your magnesium intake:

• Tap water, mineral water, or bottled water (magnesium levels vary)
• Orange juice
• Soy milk

Magnesium-Rich Meal Ideas

To 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.
• Dinner: Salmon with brown rice and a raw kale salad.
• Dessert: A square of dark chocolate.

How Magnesium Affects Health

Magnesium is crucial for the proper function of bodily organs. However, it’s estimated that about 60% of adults in the U.S. don’t get enough of this essential nutrient. 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 hinder magnesium absorption, making it harder for the body to maintain adequate levels. These include:

• Aging (older adults)
• 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 may increase the risk of certain health issues. Magnesium may offer protective benefits against conditions like:

• High blood pressure
• Heart attack
• Stroke
• Type 2 diabetes
• Osteoporosis
• Migraine headaches
• Cancer
• Asthma (in children)

Further research is needed to fully understand magnesium’s health impacts.

Too Much Magnesium

Excessive magnesium intake is rare but can occur, especially in individuals with kidney failure. It’s advisable to consult with a healthcare provider about your magnesium levels before making significant dietary or supplement changes.

Should I Take Magnesium Supplements?

The best way to ensure adequate magnesium intake depends on factors like age, diet, and overall health. For most people, a balanced diet should suffice. However, some may need supplements to boost their magnesium levels.

If considering supplements, be aware that they come in various forms. Common types used to increase magnesium intake include magnesium citrate, magnesium oxide, and magnesium chloride.

Magnesium supplements are used for different purposes:

• Magnesium oxide: Often used for magnesium deficiency and constipation.
• Magnesium citrate: A laxative for occasional constipation relief.
• Magnesium chloride: Used to increase magnesium levels and potentially beneficial for conditions like prediabetes.

The tolerable upper intake levels for magnesium from supplements vary by age but are consistent across genders, including during pregnancy. It’s crucial to avoid giving magnesium supplements to infants under one year old without medical advice.

High doses of magnesium supplements can cause side effects like digestive issues, including diarrhea, and dizziness or fainting due to lowered blood pressure. Extremely high doses (over 5,000 mg daily) can lead to serious complications such as heart arrhythmias, nausea, and dizziness.

How to Improve Magnesium Absorption

To enhance magnesium absorption, experts suggest:

• Avoid taking zinc supplements at the same time as magnesium, as zinc can interfere with magnesium absorption.
• Opt for supplements containing magnesium citrate, magnesium lactate, or magnesium aspartate, as these are better absorbed in the small intestine.
• Consider time-release magnesium supplements for improved absorption.
• Ensure adequate intake of B vitamins, either through a B-complex supplement or a multivitamin with B vitamins, as vitamin B6 levels affect magnesium absorption.

Summary

Magnesium is an essential mineral vital for bodily functions, found in a variety of foods like vegetables, beans, grains, nuts, and dairy. Many adults in the U.S. do not consume enough magnesium daily.

Making simple dietary changes can help boost magnesium levels. Consult with a healthcare provider before starting magnesium supplements to ensure appropriate type and dosage.