You might’ve heard of magnesium in the context of an elaborate sleep routine, but there’s so much more to the mineral than we hear about on social media. “Magnesium is involved in many processes within our bodies including blood sugar and blood pressure regulation,” says Melissa Jaeger, RD, LD. “It even plays a role in maintaining a normal heart rhythm, bone formation and in the building of our DNA.” But despite these many benefits, it’s estimated that 75 percent of women still consume less than the Recommended Daily Allowance (RDA) of magnesium.
If you suspect you might be low in magnesium, don’t sweat it — there’s plenty of magnesium-rich foods that can help. To help you understand how much magnesium you should be eating (and where to find it in the first place), we asked RDs to lend some additional magnesium expertise. Read on for 12 of the best magnesium-rich foods and easy meal ideas that’ll help you incorporate more magnesium into your diet.
Experts Featured in This Article:
Amanda Blechman, RD, is the director of health and scientific affairs at Danone North America.
Melissa Jaeger, RD, LD, is the head of nutrition at MyFitnessPal.
How Much Magnesium Should You Consume?
For those ages 19 to 30, the goal is to get 310 milligrams of magnesium per day. However, Amanda Blechman, RD, notes that “the recommended dietary allowance, or RDA, for magnesium varies based on age and sex,” putting the range at 310-320 milligrams. She adds that the RDA during pregnancy is closer to 350-360 mg per day. Adult men should aim to consume 400-420 mg of magnesium per day.
Benefits of Magnesium-Rich Foods
“Consuming a magnesium-rich diet can help support overall wellness because magnesium is involved in hundreds of chemical reactions throughout the body,” Blechman says. Eating magnesium-rich foods can help with:
- Blood sugar and blood pressure regulation
- Building strong bones
- Keeping your heart beating steadily
- Regulating inflammation
- Supporting a healthy immune system
- Energy production
- Muscle contraction
- Nerve function
- Serotonin production (boosting your mood)
- Quality of sleep
- Bone strength
How to Eat More Magnesium
You can add magnesium-rich foods to any diet, and it doesn’t have to be complicated. “We can find magnesium in both plant and animal food sources, making it easy to incorporate into your diet regardless of which dietary pattern you follow,” Jaeger says. “When building a salad, use spinach as your base, add your favorite vegetables, and top it with chicken breast and pumpkin seeds to boost your magnesium intake and add a satisfying crunch.” She also suggests adding beans to your soups, stews, and chilis, for a quick and easy boost of magnesium.
For a magnesium-rich breakfast, Blechman recommends overnight oats made with soymilk, nuts, and chia seeds, which “have a whopping 26% of the daily [magnesium] value in just one ounce.” She also suggests smoothies made with Greek yogurt, soymilk, spinach, nut butter, and your favorite frozen fruits, or a quick grain bowl made with brown rice, broccoli and salmon. “For magnesium-rich snacks, I like yogurt topped with nuts and seeds, fresh veggies with a yogurt-based dip, and roasted edamame, just to name a few,” she says.
Magnesium-Rich Foods
Consider this your magnesium shopping cart. Next time you’re at the store, pick up a few of these magnesium-rich ingredients, or feel free to use the ones you already have at home:
- Walnuts: Walnuts contain 44 milligrams of magnesium per ounce, making them a great plant-based source of this important mineral. They’re also rich in omega-3 fatty acids and fiber, and data suggests that making walnuts a regular part of your diet can improve gut health. If you deal with depression, eating walnuts may help in that department, too. In one study evaluating more than 25,000 people, depression scores were significantly lower among those who ate nuts — and particularly among those who ate walnuts — compared to those who didn’t.
- Salmon:
Salmon is rich in heart-healthy omega-3s, and it’s an excellent source of protein, but this dish also comes with a small boost of magnesium. When picking your salmon, go for the safest and highest quality options. Look for the Best Aquaculture Practices (BAP) certified seal, and choose sustainably raised salmon that’s low in mercury, like farm-raised salmon from Chile. - Orange Juice:
Drinking your morning glass of OJ will give you 27 milligrams of magnesium, along with a healthy dose of vitamin C and folate. Plus, 100 percent orange juice contains no added sugars. - Pumpkin Seeds:
One ounce of pumpkin seeds delivers 74 milligrams of magnesium, making them a perfect bedtime snack to help you get some restful sleep. - Lentils:
One cup of lentils contains a whopping 72 milligrams of magnesium. Toss them in your soups, salads, and even smoothies for a healthy dish that will help meet your daily needs. - Spinach:
Take a cue from Popeye and load up on some spinach. One cup delivers more than 150 milligrams of magnesium, and spinach is just as tasty in pasta and smoothies as it is in a salad. - Dark Chocolate:
When you’re craving chocolate, it may be your body’s way of telling you that you need magnesium. Because one ounce of dark chocolate boasts 65 milligrams of magnesium, enjoying a piece during your period may help prevent mood swings, while satisfying your sweet tooth. - Milk:
You may be making a point to drink a glass of milk for the bone-health benefits, but it isn’t just the calcium in milk that helps keep your bones strong. Milk is also a natural source of magnesium, a mineral that plays an important role in reducing the risk of osteoporosis. - Potatoes:
When you’re enjoying baked potato wedges, you’re also giving yourself a healthy dose of magnesium. Just make sure to cook and eat your potatoes with the skin on, because that’s where you’ll get the most nutrition. - Avocado:
This beloved addition to toast, salads, and more is one of the only fruits that contains magnesium. A half an avocado contains 22 milligrams of the nutrient. - Buckwheat
Buckwheat is one of the best sources of magnesium, and it’s also loaded with antioxidants, fiber, and protein. Otherwise known as kasha, buckwheat is a staple in many European countries because of its versatility and cost-effectiveness. Try using it as a base for a bowl, eating it as a crunchy snack, or mixing it with fried onions and bow-tie noodles. - Peanuts
Just one ounce of peanuts packs 48 milligrams of magnesium, and they’re a simple way to help get your daily dose on the go. Pair a handful of peanuts with a piece of fruit for a satisfying and nutrient-rich snack.
Lauren Manaker is an award-winning registered dietitian and freelance writer who is passionate about providing evidence-based nutrition information in a fun and interesting way.
— Additional reporting by Chandler Plante
Chandler Plante is an assistant editor for PS Health & Fitness. Previously, she worked as an editorial assistant for People magazine and contributed to Ladygunn, Millie, and Bustle Digital Group. In her free time, she overshares on the internet, creating content about chronic illness, beauty, and disability.
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