Foods That Increase Magnesium Levels Naturally

November 18, 2025 •

4 min read

According to the National Institutes of Health, nearly half of all Americans consume less than the recommended daily allowance of magnesium. Since this essential mineral is vital for over 300 biochemical reactions in the body, it is crucial to know which foods increase magnesium levels to support your overall health.

Quick Summary

A balanced diet rich in leafy greens, nuts, seeds, legumes, and whole grains is the best way to raise magnesium intake. These foods help support nerve function, muscle health, and energy production for optimal wellness.

Key Points

Top Sources: Pumpkin seeds, spinach, chia seeds, almonds, and dark chocolate are among the highest food sources of magnesium.
Cooking Matters: Cooking methods like steaming and baking help retain more magnesium in vegetables than boiling, which can cause mineral loss.
Whole Grains: Opting for whole grains over refined ones, such as brown rice and quinoa, significantly boosts magnesium intake.
Legumes and Beans: Black beans, lentils, and edamame are excellent plant-based sources of magnesium, offering protein and fiber.
Avoid Deficiency Symptoms: Increasing your dietary magnesium can help prevent symptoms like muscle cramps, fatigue, and an irregular heartbeat.
Balanced Diet is Key: Meeting magnesium needs is best achieved through a varied and balanced diet, rather than relying solely on supplements.

Why Is Magnesium So Important?

Magnesium is a vital mineral that plays a critical role in numerous bodily functions, including muscle and nerve function, blood pressure regulation, and energy production. Chronic low magnesium levels can put you at a higher risk for various health problems, including type 2 diabetes, high blood pressure, and migraines. Fortunately, it is easy to boost your intake by incorporating certain foods into your daily diet.

Top Foods to Increase Magnesium Levels

Increasing your magnesium intake can be a simple and delicious process. Many of the richest sources are also versatile and easy to add to meals. The following list highlights some of the best dietary sources, focusing on those with a high concentration of the mineral.

Pumpkin Seeds: These are one of the most concentrated sources, providing 156 mg per ounce. They can be added to salads, oatmeal, or eaten as a quick snack.
Spinach: A powerhouse of nutrition, a half-cup of boiled spinach contains around 78 mg of magnesium. Incorporate it into salads, smoothies, or sautéed dishes.
Chia Seeds: Just one ounce of chia seeds delivers 111 mg of magnesium, making them an excellent addition to puddings, smoothies, and baked goods.
Almonds and Cashews: These nuts are not only rich in healthy fats but also in magnesium. An ounce of almonds contains 80 mg, while an ounce of cashews has 74 mg. They make for a great portable snack or topping for yogurt.
Dark Chocolate: With a high cocoa percentage (70-85%), an ounce of dark chocolate provides 64 mg of magnesium along with beneficial antioxidants. Enjoy it in moderation as a treat.
Black Beans: A half-cup of cooked black beans offers 60 mg of magnesium, along with protein and fiber. They are perfect for soups, salads, and burritos.
Avocado: One medium avocado can provide around 58 mg of magnesium. Its creamy texture makes it great for toast, salads, and guacamole.
Whole Grains: Grains like brown rice and quinoa are good sources. For example, a half-cup of cooked brown rice has 42 mg of magnesium.
Legumes: Lentils, chickpeas, and edamame all contain significant amounts of magnesium, making them a staple for a magnesium-rich diet.
Fatty Fish: Fish like salmon and halibut provide magnesium alongside heart-healthy omega-3 fatty acids. A 3-ounce serving of salmon contains about 26 mg.

Cooking Methods and Magnesium Retention

The way you prepare your food can affect its magnesium content. Some cooking processes, especially boiling, can cause magnesium to leach into the cooking water. For optimal retention, consider steaming, baking, or roasting your vegetables. Soaking or sprouting certain foods like legumes and grains can also help improve mineral bioavailability.

Comparing Magnesium-Rich Foods

To give you a better idea of how different foods stack up, here is a comparison table of common magnesium sources based on data from the National Institutes of Health.


Food	Serving Size	Magnesium (mg)	Notes
Pumpkin Seeds	1 ounce	156	Excellent source for snacks or toppings.
Chia Seeds	1 ounce	111	Perfect for adding to smoothies or puddings.
Almonds	1 ounce	80	A convenient and healthy snack option.
Spinach	½ cup, boiled	78	Very high nutrient density.
Cashews	1 ounce	74	Another great snack nut.
Black Beans	½ cup, cooked	60	Great for incorporating into many dishes.
Avocado	½ cup, cubed	22	Also provides healthy fats and potassium.
Banana	1 medium	32	A good source for a quick energy boost.

A Magnesium-Rich Sample Meal Plan

Incorporating these foods throughout your day is easier than you might think. A sample meal plan could look like this:

Breakfast: Oatmeal with chia seeds, almonds, and a sliced banana.
Lunch: A spinach salad with black beans, avocado, and a vinaigrette dressing.
Snack: A handful of roasted pumpkin seeds.
Dinner: Grilled salmon served with a side of steamed spinach and brown rice.
Dessert: A small square of dark chocolate.

The Importance of a Whole-Food Diet

Focusing on whole foods rather than relying on processed products is a key strategy for increasing magnesium intake. Food processing can significantly reduce the mineral content of many foods, particularly refined grains where the nutrient-rich germ and bran are removed. By choosing whole-grain options and cooking from scratch with fresh ingredients, you can maximize the nutritional value of your meals.

Conclusion

Increasing your magnesium intake through diet is a straightforward and effective way to support your body's essential functions. By focusing on nutrient-dense whole foods like leafy greens, nuts, seeds, and legumes, you can easily meet your daily requirements. A well-balanced diet not only helps you avoid potential magnesium deficiencies but also contributes to overall improved health and well-being. Always consult with a healthcare professional before making significant changes to your diet or considering supplements, especially if you have pre-existing health conditions.

For more information, consider exploring the National Institutes of Health Office of Dietary Supplements website for detailed nutrient fact sheets.

National Institutes of Health Office of Dietary Supplements

Frequently Asked Questions

For a rapid boost in magnesium, focus on nutrient-dense options like pumpkin seeds, chia seeds, and dark leafy greens such as spinach and Swiss chard. These contain very high concentrations of the mineral per serving.

For most healthy individuals, a balanced diet that includes a variety of magnesium-rich foods like nuts, seeds, legumes, and whole grains is sufficient to meet daily requirements. Supplements are usually only recommended for those with a diagnosed deficiency or specific health conditions, and should be taken under a doctor's supervision.

Pumpkin seeds are exceptionally high in magnesium, followed by almonds, cashews, and Brazil nuts. Eating a handful of these nuts or seeds is a simple way to increase your intake.

Yes, some cooking methods can reduce the magnesium content in foods. Boiling vegetables can cause magnesium to leach into the water, so steaming, roasting, or eating raw are better alternatives for nutrient retention.

Yes, several fruits are good sources of magnesium. Avocados are particularly rich, and bananas and dried apricots also offer a beneficial amount.

Dark chocolate with a high cocoa content (70% or more) is a notable source of magnesium and antioxidants. It should be consumed in moderation as a healthy treat, rather than a primary magnesium source.

Individuals with gastrointestinal diseases like Crohn's, type 2 diabetes, chronic alcoholism, or older adults may be at increased risk of low magnesium levels. Poor dietary intake is also a common factor.