- Magnesium supports healthy heart, blood sugar and bones; however, many adults fall short of recommended intake.
- Aim for 310 to 420 mg/day and choose whole foods for more well-rounded nutrient intake.
- Seeds, nuts, greens, beans and dark chocolate are tasty, nutrient-rich sources of magnesium.
Magnesium is an essential mineral that supports hundreds of functions in the body. From keeping your muscles and nerves working properly to regulating your heartbeat, magnesium does a lot behind the scenes. Research has linked higher magnesium intake with lower blood pressure, which helps protect your heart over time. This mineral also plays a role in maintaining healthy blood sugar levels and may help lower the risk of developing type 2 diabetes. Plus, magnesium supports bone health by improving bone mineral density, which reduces the risk of fractures and osteoporosis as you age. Even though it’s so important, many people fall short of the recommended intake.
Adults generally need between 310 to 420 milligrams of magnesium per day, depending on age and sex. While magnesium supplements can be helpful in some cases, experts agree that most healthy people are better off getting magnesium from whole foods. “Magnesium from food sources is often more bioavailable, meaning it’s more readily absorbed into the bloodstream,” says Carrie Gabriel, M.S., RDN. Jessie Winstead, RD, LD, adds that “whole foods can provide more than just magnesium. They also come with fiber, protein and antioxidants that supplements can’t offer.”
Below are some of the best magnesium-rich foods you can enjoy, plus tips from dietitians for adding them to your meals.
1. Pumpkin Seeds
Pumpkin seeds are one of the most magnesium-rich foods you can eat. Just 1 ounce of roasted pumpkin seeds provides 156 milligrams of magnesium, which is about 37% of your daily needs. These seeds are also packed with iron, zinc and healthy fats. “Pumpkin seeds are an easy way to boost magnesium intake,” says Chrissy Barth, M.S., RDN. “Sprinkle them on salads or grain bowls, or add them to homemade granola bars for crunch and nutrients.”
2. Chia Seeds
Chia seeds may be tiny, but they deliver big nutrition. One ounce of chia seeds contains 95 milligrams of magnesium. They also provide plant-based omega-3 fatty acids, fiber and protein. Winstead suggests stirring chia seeds into yogurt or oatmeal to create simple, fiber-rich breakfasts. “Easy ideas like sprinkling chia seeds on yogurt can make a real difference in your overall health,” she says.
3. Almonds
Almonds are a convenient way to increase your magnesium intake, especially when you need something quick. A 1-ounce serving of dry-roasted almonds offers 80 milligrams of magnesium, along with vitamin E, healthy fats and protein. Gabriel recommends pairing almonds with fruit or yogurt for a satisfying snack. “Sprinkle ¼ cup of slivered almonds and fresh berries on a cup of Greek yogurt,” she says.
4. Black Beans
Black beans are rich in magnesium and also provide plant-based protein and fiber, which can help keep you full and support digestive health. A half-cup of cooked black beans delivers 60 milligrams of magnesium. “Black beans are one of my favorite affordable, versatile sources of magnesium,” says Barth. “Try adding them to tacos or burrito bowls, or mash them into a dip for an easy snack.”
5. Spinach
Leafy greens like spinach are excellent sources of magnesium and many other nutrients. A half-cup of cooked spinach supplies 78 milligrams of magnesium. Spinach also offers iron, potassium and antioxidants that support overall health. Add spinach to omelets, soups, pasta or grain bowls. Sauté it with garlic and olive oil for a quick side dish, or blend fresh spinach into smoothies. Cooking spinach helps concentrate its magnesium content and makes it easier to fit more greens into your meals.
6. Dark Chocolate
Dark chocolate is a delicious way to add more magnesium to your diet, suggests Gabrielle. One ounce of dark chocolate with at least 70% cocoa content contains about 65 milligrams of magnesium. Along with magnesium, dark chocolate provides flavonoid antioxidants that support heart health. Enjoy a square or two as a sweet bite after meals, or melt it to drizzle over fresh berries. You can also chop dark chocolate into small pieces and add it to homemade energy bites or granola bars.
Our Expert Take
Magnesium plays a vital role in supporting your heart, bones and metabolism. Most people can meet their needs by including a variety of nutrient-rich foods like seeds, nuts, beans, greens and dark chocolate in their daily meals. Choosing whole foods that are rich in magnesium can also help you increase your intake of fiber, protein, healthy fats and antioxidants that promote overall well-being.
