18 Magnesium-Rich Foods for Optimal Health and Energy
Discover delicious, everyday foods that can boost your magnesium, support heart and bone health, and power your daily energy.
Magnesium is a vital mineral your body needs for hundreds of processes, yet many people fall short of this essential nutrient in their daily diets. From supporting muscle and nerve function to powering your heart, magnesium plays a critical role in maintaining overall health. Whether you’re aiming to boost your energy, strengthen your bones, or simply improve your nutrition, including foods high in magnesium can make a big difference.
Why Magnesium Matters
Magnesium is involved in over 300 enzymatic reactions throughout the body. It helps regulate muscle and nerve function, blood pressure, blood sugar control, and protein synthesis. This mineral is also crucial for your heart rhythm, bone density, and keeping inflammation in check.
- Energy production: Transforms food into energy at the cellular level.
- Muscle support: Prevents cramping and supports relaxation after exercise.
- Bone health: Alongside calcium and vitamin D, magnesium helps build and maintain bone density.
- Mood & brain function: May stabilize mood, support cognition, and improve sleep quality.
How Much Magnesium Do You Need?
The Recommended Dietary Allowance (RDA) for magnesium depends on your age, sex, and life stage.
| Age & Sex | RDA (mg/day) |
|---|---|
| Women 19-30 years | 310 mg |
| Women 31+ years | 320 mg |
| Pregnant Women | 350–360 mg |
| Men 19-30 years | 400 mg |
| Men 31+ years | 420 mg |
Most people can meet these goals through a balanced, varied diet rich in unprocessed plant foods and certain seafood and dairy.
Signs of Magnesium Deficiency
Mild magnesium deficiency often goes unnoticed. However, chronic low magnesium has been linked to several health issues, including:
- Muscle cramps or spasms
- Fatigue and low energy
- Mood changes, irritability, or anxiety
- Irregular heartbeat
- Nausea or loss of appetite
- Osteoporosis over time
If you suspect a severe deficiency, a healthcare provider can confirm with a blood test and recommend treatment.
The Best Foods High in Magnesium
The best way to increase your magnesium intake is by eating a wide variety of whole foods, with an emphasis on plants, nuts, seeds, legumes, and certain fish. Below is a breakdown of 18 top magnesium-rich foods, helping you to build balanced, delicious meals.
1. Pumpkin Seeds
Pumpkin seeds (pepitas) top the magnesium charts, packing in about 159 mg per 30 grams (roughly 1 ounce), which is nearly 40% of your daily needs. Sprinkle them over salads, yogurt, or oatmeal for a crunchy boost.
2. Chia Seeds
Just 30 grams of chia seeds provide around 114 mg of magnesium, plus a healthy dose of omega-3s and fiber. These tiny seeds absorb liquid, making them perfect for overnight puddings or smoothies.
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3. Almonds
A serving (30 grams, or about 23 whole nuts) contains 80 mg of magnesium. Almonds are also rich in vitamin E, healthy fats, and protein. Grab a handful as a snack or add to homemade granola.
4. Cashews
30 grams of cashews offer approximately 75 mg of magnesium. Use as a creamy base for dairy-free sauces or to upgrade your trail mix.
5. Black Beans
With around 60 mg of magnesium per ½ cup (cooked), black beans are a powerhouse for both plant-based eaters and omnivores. They’re also versatile in salads, tacos, or stews.
6. Spinach
Cooked spinach (half a cup) packs in 57 mg of magnesium alongside generous amounts of iron and vitamin K. Add to pasta, omelets, or blend into smoothies.
7. Edamame
One cup of shelled, cooked edamame beans yields about 99 mg of magnesium as well as protein, fiber, and folate. Serve as a side or toss into stir-fries.
8. Avocado
Half an avocado contains 20 mg of magnesium, in addition to heart-healthy fats, potassium, and B vitamins. Layer slices atop toast or incorporate into salads for creamy richness.
9. Brown Rice
A half-cup of cooked brown rice delivers 72 mg of magnesium, making it a nutritious whole-grain alternative to white rice. Build balanced grain bowls or use as a base for veggies and protein.
10. Peanuts
With 48 mg of magnesium per 30 grams, peanuts are affordable and accessible. Try unsalted varieties or smooth peanut butter on whole grain bread.
11. Whole Wheat Bread
Each slice of whole wheat bread delivers about 25 mg of magnesium. Swap in for white bread to increase fiber and mineral content.
12. Salmon
Cooked wild salmon (100 grams, about 3.5 ounces) provides 30 mg of magnesium, plus protein, healthy omega-3 fats, and vitamin D. Bake, grill, or flake into salads.
13. Bananas
One large banana offers 37 mg of magnesium—as well as potassium, vitamin C, and fiber. Enjoy as a snack or blend into smoothies for a creamy texture.
14. Dark Chocolate
Quality dark chocolate (at least 70% cacao) delivers about 64 mg of magnesium per ounce (28 grams). It’s also packed with antioxidants. Savor a square or add cocoa nibs to oatmeal.
15. Tofu
Half a cup of firm tofu provides 37 mg of magnesium. This plant-based staple is perfect for stir-fries, scrambles, or salads.
16. Lentils
A half-cup of cooked lentils supplies 35 mg of magnesium with fiber, plant protein, and key minerals. Simmer into soups or stews for a filling, nutrient-rich meal.
17. Quinoa
This gluten-free, protein-rich pseudo-grain offers about 59 mg of magnesium per cup, cooked. It’s great as a base for vegetable pilafs, grain salads, or as an oatmeal substitute at breakfast.
18. Milk and Dairy
One cup of low-fat milk contains 28 mg of magnesium. Dairy products also offer calcium, vitamin D, and protein for total bone support. Choose yogurt or cheese for variety.
Other Good Sources of Magnesium
- Sunflower seeds
- Oats
- Trail mix with chocolate chips, nuts, and seeds
- Lean meats (chicken, beef)
- Potatoes with skin
Magnesium in Animal vs. Plant Foods
While magnesium is present in some meats and seafood, plant-based sources—especially seeds, nuts, legumes, and green leafy vegetables—are generally richer sources. Even minor swaps, like opting for whole grains instead of refined, can raise your intake significantly.
Practical Tips to Get More Magnesium
- Add a spoonful of pumpkin or chia seeds to yogurt, salad, or cereal.
- Choose whole grains such as brown rice, oatmeal, or whole wheat bread.
- Snack on a mix of nuts: keep almonds, cashews, and peanuts handy.
- Include beans or lentils in soups, salads, or as side dishes several times per week.
- Swap white potatoes for sweet potatoes with the skin for more fiber and minerals.
- Enjoy a square of dark chocolate for dessert.
- Layer spinach into omelets, sandwiches, or grain bowls.
Magnesium Absorption and Health Factors
Several factors can affect how well your body absorbs magnesium from food, including:
- High intakes of calcium or zinc (may compete with magnesium for absorption)
- Very low vitamin D status
- Chronic digestive disorders (like Crohn’s or celiac disease)
- Excess alcohol or caffeine intake
- Older age or certain medications (such as diuretics or proton pump inhibitors)
If you have trouble meeting your magnesium needs or have a condition that increases risk of deficiency, speak with your healthcare provider. They may recommend a magnesium supplement, but food sources are preferred since they also provide other beneficial nutrients.
Frequently Asked Questions (FAQs)
What are the top dietary sources of magnesium?
Seeds (especially pumpkin and chia), nuts, legumes, whole grains, green leafy vegetables (like spinach), and certain fish (like salmon) rank highest for magnesium content per serving.
What are the symptoms of too little magnesium?
Common symptoms include muscle cramps or spasms, chronic fatigue, changes in mood, irregular heartbeat, and sometimes nausea or weakness. Persistent low magnesium may increase risk for heart and bone problems.
Should I take a magnesium supplement?
Most healthy adults can get adequate magnesium from a varied diet. Supplements may be useful for those with diagnosed deficiency or certain health conditions, but consult a healthcare provider before starting.
Does cooking lower magnesium content?
Some magnesium is lost in water during boiling or steaming, but most cooking methods preserve the majority of magnesium in foods. Using cooking liquid in soups or sauces helps retain nutrients.
Can you have too much magnesium?
It is rare to get too much magnesium from food, as kidneys eliminate the excess. However, overdose from supplements can cause diarrhea, nausea, and in severe cases, heart rhythm issues.
Summary Table: Magnesium Content of Common Foods
| Food | Serving Size | Magnesium (mg) |
|---|---|---|
| Pumpkin seeds | 30g (1 oz) | 159 |
| Chia seeds | 30g | 114 |
| Almonds | 30g | 80 |
| Cashews | 30g | 75 |
| Black beans | ½ cup, cooked | 60 |
| Spinach | ½ cup, cooked | 57 |
| Edamame | 1 cup, cooked | 99 |
| Brown rice | ½ cup, cooked | 72 |
| Avocado | 75g (½ fruit) | 20 |
| Peanuts | 30g | 48 |
| Salmon | 100g, cooked | 30 |
| Banana | 1 large | 37 |
| Dark chocolate | 28g (1 oz) | 64 |
| Tofu | ½ cup | 37 |
| Lentils | ½ cup, cooked | 35 |
| Quinoa | 1 cup, cooked | 59 |
| Milk, low-fat | 1 cup | 28 |
| Whole wheat bread | 1 slice | 25 |
Key Takeaways
- Magnesium is essential for muscle, nerve, heart, and bone health.
- Seeds, nuts, legumes, whole grains, leafy greens, avocados, bananas, and fish are among the best food sources.
- A varied, whole-foods diet is the most effective way to meet magnesium needs.
- Look out for symptoms of deficiency if you’re in a high-risk group or have underlying conditions affecting absorption.
- Talk to a nutrition professional before starting supplements or making significant dietary changes.
References
- https://www.healthline.com/nutrition/10-foods-high-in-magnesium
- https://www.dartmouth-hitchcock.org/stories/article/foods-magnesium-your-body-needs
- https://www.healthdirect.gov.au/foods-high-in-magnesium
- https://www.urmc.rochester.edu/childrens-hospital/nutrition/magnesium-foods
- https://health.clevelandclinic.org/foods-that-are-high-in-magnesium
- https://nutritionsource.hsph.harvard.edu/magnesium/
- https://together.stjude.org/en-us/medical-care/clinical-nutrition/high-magnesium-foods.html
- https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
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