Magnesium doesn’t often take center stage, but it contributes a great deal to keeping your body in working order. It’s engaged in more than 300 different processes—everything from maintaining your heart beating steadily to enabling your muscles to move, keeping your blood pressure in balance, making your bones stronger, and even generating energy. If you’ve been experiencing fatigue, muscle cramps, or simply want to maintain optimum health, one nutrient you don’t want to neglect is magnesium. The Cleveland Clinic says that over 300 processes in your body rely on magnesium.
How Much Magnesium Do You Need?
The amount of magnesium you need daily depends on your gender and age. The majority of adult men should get about 400 to 420 milligrams per day, and adult women should get approximately 310 to 320 milligrams. Children and adolescents require varying amounts based on age, but the larger problem is that many simply aren’t getting enough. According to Medical News Today, almost half of all Americans don’t get less than the suggested quantity of magnesium.
Signs You Might Not Be Getting Enough
Your body will typically give some hints if you’re running low on magnesium. You may feel strangely tired, experience constant muscle spasms or cramps, or feel weak physically. In more severe instances, symptoms can even involve unusual eye movements or seizures. Certain health conditions and medications can make it harder for your body to absorb magnesium, so it’s especially important to stay on top of your intake if you’re older or dealing with issues like digestive problems, diabetes, or high blood pressure. Verywell Health points out that chronic magnesium deficiency can lead to fatigue, muscle cramping, spasms, and weakness.
The Best Magnesium-Rich Foods by Category
Seeds
Don’t make fun of seeds—they’re small but full of magnesium. Just one ounce of pumpkin seeds yields 156 mg, or 37 percent of your daily requirement. Chia seeds are not to be underestimated either, with 111 mg per ounce. Sunflower seeds contain a little less, but they still provide a good kick. Hemp seeds are a real winner. Three tablespoons yield 210 mg—nearly half of your daily magnesium. Health.com refers to them under the category of one of the greatest sources of magnesium you can consume.
Nuts
Nuts are a great and easy way to increase your magnesium. Almonds provide about 80 mg per ounce, cashews provide 74 to 82 mg, and peanuts give you roughly 51 to 53 mg per ounce. Brazil nuts and hazelnuts are also excellent options. Brazil nuts are especially rich in selenium, so while they help with magnesium, it’s best to limit yourself to a couple per day. Health.com notes that an ounce of Brazil nuts covers about a quarter of your daily magnesium needs.
Legumes and Beans
Beans and legumes are packed with nutrients, among them being magnesium. Black beans, kidney beans, lima beans, and edamame are all good sources. For instance, half a cup of black beans provides you with approximately 60 mg, while a cup of cooked lima beans can provide up to 126 mg. And to top it off, they are also rich in fiber, protein, and other minerals. According to Verywell Health, one cup of cooked lima beans provides 126 mg of magnesium.
Whole Grains
Replacing refined grains with whole grains is an excellent way of getting more magnesium. Quinoa is among the best, with cooked quinoa providing 118 mg in a single serving. Brown rice, shredded wheat, and whole wheat bread are also excellent options. Verywell Health indicates that one serving of cooked quinoa will provide 28 percent of your daily magnesium, while brown rice will provide you with approximately 86 mg.
Leafy Greens and Vegetables
Dark green leafy veggies such as spinach, Swiss chard, and collard greens, along with their equivalents, are excellent sources of magnesium. Half a cup of cooked spinach alone provides you with 78 mg. Even raw greens such as kale and baby spinach contribute collectively throughout the day. Sweet corn, green peas, and potatoes (particularly with the skin) also contribute. Cleveland Clinic mentions that half a cup of cooked spinach provides 78 mg of magnesium.
Fruits
Although fruits are not the richest in magnesium, they still play their part. Avocados are an excellent choice, with one whole avocado providing you with approximately 58 mg. Bananas provide you with 32 mg per medium-sized fruit. Papaya and blackberries are also beneficial. Cleveland Clinic points out that an individual avocado contains 58 mg of magnesium.
Dairy and Soy Products
Magnesium isn’t limited to leafy greens and nuts—dairy contains some too. A cup of milk contains between 24 and 27 mg, and one serving of plain yogurt yields approximately 42 mg. Soy foods are another good choice. A cup of soymilk has approximately 61 mg, and half a cup of cooked edamame contains approximately 50 mg. Verywell Health says all of these are simple ways of increasing your magnesium through diet.
Seafood
Fatty fish such as salmon, tuna, mackerel, and trout are not only good for omega-3s. They also contain a respectable amount of magnesium. Atlantic mackerel, for instance, contains 83 mg in a 3-ounce cooked serving. Verywell Health notes that this amounts to about 20 percent of your daily requirement for magnesium.
Dark Chocolate
Yes, dark chocolate is on the list. One ounce of dark chocolate with 70-85 percent cocoa has around 64 to 65 mg of magnesium. It’s also packed with antioxidants and can be fantastic for your heart. Healthline states that a 1-ounce serving of dark chocolate contains around 15 percent of your daily magnesium.
Water and Beverages
Even your beverages can contribute to your magnesium intake. Tap water, mineral water, and bottled water differ in their magnesium content—just 1 mg to as much as 120 mg per liter, depending on the source. Orange juice and soymilk are a little bit of an improvement. Verywell Health indicates that magnesium content in water differs by brand and source, but it still counts toward your total.
Smart Strategies for Increasing Magnesium Intake
It is not necessary to keep track of each milligram when you want to consume more magnesium. Registered dietitian Anna Taylor recommends variety. Incorporate five servings of fruits and vegetables, three servings of whole grains at least, one ounce of nuts or seeds per day, and some servings of legumes weekly. As she explains in an interview with the Cleveland Clinic, rather than monitor every nutrient, go for a balanced, high-fiber diet, and you’ll automatically meet your magnesium needs.
Are Magnesium Supplements Something You Should Think About?
If you’ve been diagnosed with a deficiency, a supplement might help. But for most people, getting magnesium from food is the better option. Taking too much of supplements can lead to cramping, diarrhea, and nausea. Anna Taylor from the Cleveland Clinic reminds us that while supplements can help, overdoing it can cause some pretty unpleasant side effects.
The Extra Perks of Magnesium-Rich Foods
Foods rich in magnesium do more than just boost this one mineral. They’re usually packed with other nutrients, antioxidants, and fiber that benefit your whole body. From supporting heart health and lowering blood pressure to strengthening bones and reducing inflammation, these foods pull double (or triple) duty. As the Cleveland Clinic puts it, you’re not just getting magnesium—you’re getting a whole package of health-supporting nutrients.