Plain yogurt offers a decent amount of magnesium, with an 8-ounce (about 1 cup) serving of low-fat plain yogurt typically containing around 42 mg, which is about 10% of the Daily Value (DV), though amounts can vary from roughly 29 mg to 42 mg depending on fat content (low-fat vs. whole milk) and brand, with Greek yogurt having slightly less per standard serving size.
Dairy products get a lot of attention for calcium content, but they also can be a good source of magnesium, notes Taylor. Consider it a two-for-one deal! Milk (nonfat): 1 cup = 24 to 27 mg of magnesium. Yogurt (plain, low fat): 8 oz = 42 mg of magnesium.
Nonfat or Lowfat Greek Yogurt
Nonfat or low-fat Greek yogurt is a great source of magnesium: Expect roughly 18.7 mg in just one 6-oz container, according to the USDA. Greek yogurt is also high in protein (17.5 g).
Some good sources of magnesium are:
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.
Certain diuretics, long-term use of proton pump inhibitors, and high doses of zinc can lower magnesium levels in the body. Calcium can also interfere with magnesium absorption if they're taken at the same time.
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.
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.
Achieving 100% of the daily recommended magnesium intake can be accomplished by eating foods rich in magnesium, such as:
8 Medications You Should Not Take With Magnesium
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.
Some of the healthiest options are Greek yogurt, Icelandic skyr, and kefir. They are highest in protein and the tangiest. Most yogurts support digestive, heart, and immune health. You can enjoy them on their own, in smoothies, or in marinades and dressings.
Also, dark chocolate is an excellent source of minerals, including magnesium (Mg2+).
Eggs: A staple in many diets, eggs contain magnesium and other nutrients. Each large egg contains 5-6 milligrammes of magnesium, a scarce mineral. Eggs are nutritious because they contain protein, good fats, B vitamins, and brain-boosting choline. Eggs are versatile for breakfast, lunch, and dinner.
While regular yogurt tends to have fewer calories and more calcium, Greek yogurt has more protein and less sugar — and a much thicker consistency. Both types pack probiotics and support digestion, weight loss, and heart health.
Good sources of magnesium include green leafy vegetables, legumes, nuts, seeds, whole grains, and certain beverages. Magnesium may also be added to some breakfast cereals and other fortified foods.
Common causes of low magnesium include:
Sources of magnesium
A mineral water is considered as source of magnesium only if it has a magnesium content of at least 50 mg per litre. The exact amount must be stated on the bottle label. Gerolsteiner Sparkling Mineral Water contains more magnesium than most mineral waters with 108 mg per litre.
Magnesium-Rich Foods
Signs of low magnesium
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.
Regular muscle and leg cramps as well as tension are usually due to an acute magnesium deficiency. Taken regularly, high doses of magnesium will treat the actual cause of the leg cramps, i.e. the magnesium deficiency, rather than just manage the symptoms in the short term.
Mg is essential in the metabolism of vitamin D, and taking large doses of vitamin D can induce severe depletion of Mg. Adequate magnesium supplementation should be considered as an important aspect of vitamin D therapy.