To get 100% of your daily magnesium, focus on a diet rich in leafy greens (spinach, Swiss chard), nuts (almonds, cashews), seeds (pumpkin, chia), legumes (black beans, lentils), whole grains (brown rice, quinoa), and foods like avocado, tofu, and dark chocolate, as magnesium is abundant in plant-based foods. Combining a few of these magnesium powerhouses, such as spinach, pumpkin seeds, and almonds, can easily cover your needs, but if diet isn't enough, supplements under guidance can help.
Achieving 100% of the daily recommended magnesium intake can be accomplished by eating foods rich in magnesium, such as:
9 Drinks That Are High in Magnesium
Avocados: One whole avocado = 58 mg of magnesium. Bananas: One medium banana = 32 mg of magnesium. Papaya: One small papaya = 33 mg of magnesium. Blackberries: 1 cup = 29 mg of magnesium.
Your body needs magnesium to function normally. Symptoms of magnesium deficiency include low appetite, nausea or vomiting, muscle spasms or tremors and abnormal heart rhythms. A blood test or urine test can be used to diagnose magnesium deficiency.
To quickly increase magnesium levels, focus on magnesium-rich foods like dark leafy greens (spinach, kale), nuts (almonds, cashews, pumpkin seeds), seeds (chia, flax), legumes (beans, lentils), whole grains (quinoa, brown rice), and dark chocolate, while supplements or magnesium-fortified water can provide faster boosts if diet isn't enough, but always consult a doctor first.
11 Nuts and Seeds That Are High in Magnesium
But some foods and drinks can make it harder for your body to absorb magnesium or even increase magnesium loss, so timing and pairing matter.
Aside from magnesium, almonds contain vitamin E, protein, fibre, and heart-healthy monounsaturated fats that lower cholesterol. Eggs: A staple in many diets, eggs contain magnesium and other nutrients. Each large egg contains 5-6 milligrammes of magnesium, a scarce mineral.
Yes, magnesium can help improve sleep quality, duration, and relaxation by calming the nervous system, supporting GABA production, and relaxing muscles, making it easier to fall asleep, especially for those with low levels or restless legs. While research shows promise, especially for older adults, more studies are needed, but it's considered a safe, non-habit-forming option for many.
Dates are a great source of essential vitamins and minerals. They contain large amounts of vitamin B6, magnesium, potassium, copper, and manganese.
There's no questioning the health benefits of broccoli, but we're expanding the list by mentioning that it's an excellent magnesium food. Keep your heart healthy with one small stalk of broccoli, which packs not only 5 g of filling fiber but also a significant amount of magnesium: 29.4 mg for just 50 calories.
Cantaloupe: 428 mg per cup. Spinach: 271 mg per cup, cooked. Asparagus: 271 mg per cup, cooked. Tomato: 292 mg per medium tomato.
If you're considering a magnesium supplement, you shouldn't take more than 350 mg a day. It's best to start with 100 mg a day to see how you feel. Some supplements can also interfere with certain medications. So, talk to your doctor before starting a new supplement.
To increase your intake of this essential nutrient, try incorporating magnesium-rich vegetables, like spinach, kale, acorn squash, edamame, artichokes, and parsnips, into your diet.
7 Healthy Seeds to Add to Your Diet
Almonds supply 20% (76mg) of your recommended daily dose of magnesium in just one 1 oz. handful, making them an excellent source of a magnesium to help support immunity. When it comes to essential vitamins and nutrients, magnesium is one that should be front-and-center for everyone.
People experiencing low magnesium symptoms will have higher blood pressure, higher blood sugar, more headaches and muscle cramping, worse anxiety, and trouble sleeping. It's easy to overlook recommending magnesium, especially if lab results are within normal range.
For drinks high in magnesium, opt for mineral waters, fruit juices (especially orange, cherry, watermelon), plant-based milks (soy, almond), and homemade concoctions using raw cacao, coconut milk, or magnesium powders mixed with water or smoothies, with hot chocolate (made with raw cacao) and herbal teas (like nettle) also being good choices.
Bananas are the richest fruit in magnesium. If eaten dried, its magnesium content is higher. More generally, dried fruits such as figs, dates and apricots are an important source of magnesium. Recipe idea: Try a banana-spinach smoothie.
Altered magnesium levels have been linked to inflammatory skin conditions, including atopic dermatitis (AD), psoriasis, and acne vulgaris (AV).
Which form of magnesium is best? “The form — whether it's a capsule, powder or gummy — has a low impact on how the magnesium is absorbed,” Turke says. “What matters most is the type, dose and how often you take it.” In general, forms like citrate, glycinate and malate are absorbed better than oxide or sulfate.
The cerascreen® Mineral Test is a sample-taking mail-in kit that determines the levels of magnesium, zinc and selenium in your blood. Take the sample conveniently and easily at home! The sample of human capillary blood will then be analysed in vitro in one of our certified medical partner laboratories.