What Can I Eat to Boost My Magnesium Levels?

November 18, 2025 •

3 min read

Surveys suggest that a large percentage of adults consume less than the recommended daily amount of magnesium [1]. You can increase your intake of this essential mineral by eating magnesium-rich foods [2].

Quick Summary

This article discusses effective food sources for increasing magnesium intake, including leafy greens, nuts, seeds, and whole grains. It also details the health benefits of maintaining adequate magnesium levels and provides dietary strategies.

Key Points

Prioritize Whole Foods: Eat more whole, unprocessed foods like nuts, seeds, and leafy greens to boost your magnesium intake naturally [3].
Excellent Sources: Top food sources include pumpkin seeds, spinach, black beans, almonds, dark chocolate, and avocados [4, 3].
Mindful Cooking: To preserve magnesium, opt for steaming or baking vegetables instead of boiling them [5].
Choose Whole Grains: Select whole grains like brown rice over refined alternatives, as refining removes magnesium [3].
Supplementation Consideration: While food is the preferred source, consult a doctor about supplementation if dietary intake is insufficient or for specific medical conditions [7].

Magnesium is a vital mineral that supports many bodily functions, including muscle and nerve function, and blood pressure regulation [3]. Deficiency can have serious health consequences, and dietary changes can help prevent or correct the issue [2]. Focusing on whole, unprocessed foods is the most effective way to get enough.

Top Food Sources to Boost Your Magnesium Intake

Leafy Green Vegetables

Green, leafy vegetables are some of the most concentrated food sources of magnesium, with spinach being a particularly potent option [4]. Magnesium is a central component of chlorophyll, the pigment that gives these plants their color [3]. Cooking these vegetables can sometimes increase their magnesium content per serving [4].

Spinach: A half-cup of boiled spinach provides a significant portion of the recommended daily value (DV) [3].
Swiss chard: Swiss chard is an excellent source of magnesium and can be added to salads or sautéed [4].
Beet greens: This green can be cooked and served as a nutritious side dish [4].

Nuts and Seeds

Nuts and seeds are convenient and powerful sources of magnesium [5].

Pumpkin seeds: One ounce of roasted pumpkin seeds contains a high amount of magnesium [3].
Chia seeds: An ounce of chia seeds provides a significant amount of magnesium and can be used in puddings or as a topping [3].
Almonds: A one-ounce serving of dry-roasted almonds offers a good amount of magnesium [3].
Cashews: Dry-roasted cashews are another great option [3].

Legumes

Legumes, including beans, lentils, and peas, are highly nutritious [6].

Black beans: Cooked black beans contain a good amount of magnesium per half-cup serving [3].
Edamame: A half-cup of shelled and cooked edamame provides magnesium [3].
Lentils: These can be added to soups, stews, or salads [4].

Whole Grains

Unlike refined grains, whole grains retain their nutrient-rich bran and germ, which are high in magnesium [3].

Brown rice: A half-cup of cooked brown rice contains magnesium [3].
Whole wheat bread: One slice of whole wheat bread offers magnesium [3].
Whole grain cereals: Many breakfast cereals are fortified with magnesium; check the nutrition label for content [3].

Other Excellent Sources

Several other foods are great for boosting magnesium intake.

Dark chocolate: A one-ounce square of dark chocolate can contain magnesium [7].
Avocado: A medium avocado is a good source of magnesium [5].
Bananas: A medium banana contains magnesium [3].
Salmon: A three-ounce serving of cooked Atlantic salmon offers magnesium [3].
Tofu: Tofu can provide a substantial amount of magnesium [6].

Strategies for Maximum Absorption

To get the most out of your magnesium-rich foods, consider these tips:

Pair with Vitamin D: Magnesium helps convert Vitamin D into its active form, and Vitamin D can help with magnesium absorption [8]. Eating magnesium-rich foods with a source of Vitamin D (like salmon) can be beneficial.
Minimize Processed Foods: The refining process for grains and other foods removes a significant portion of their magnesium content [3]. Prioritize whole foods over processed options.
Proper Cooking Methods: Steaming or baking vegetables helps to preserve their magnesium content more effectively than boiling, which can cause some of the mineral to leach into the water [5].

Comparison Table: Magnesium-Rich Food Sources


Food Source	Serving Size	Magnesium Content (mg)	Notes
Pumpkin Seeds (roasted)	1 oz	156	Excellent snack or salad topping.
Spinach (boiled)	½ cup	78	Great for adding to omelets, pasta, or smoothies.
Almonds (dry roasted)	1 oz	80	Versatile for snacking or baking.
Black Beans (cooked)	½ cup	60	Perfect for chili, soups, and salads.
Dark Chocolate (70-85% cacao)	1 oz	~50	Enjoy in moderation for a sweet treat.
Avocado	½ medium	~22	Ideal for toast or guacamole.

Conclusion: Making Magnesium-Rich Choices

Incorporating a variety of magnesium-rich foods is a simple way to support your overall health. By prioritizing nuts, seeds, legumes, and leafy greens, you can ensure your body receives the necessary magnesium for optimal function. Getting this essential mineral from a diverse diet of whole foods is the best approach, providing a full spectrum of nutrients [7]. Making mindful food choices, such as opting for whole grains over refined ones and snacking on nuts instead of chips, will naturally lead to higher magnesium intake over time.

For more detailed nutritional information and recommendations, a great resource is the NIH Office of Dietary Supplements website [9]. Always consult a healthcare provider or registered dietitian if you have concerns about your magnesium levels or before starting supplementation [7].

Frequently Asked Questions

The best food sources of magnesium include leafy greens like spinach, seeds such as pumpkin and chia seeds, nuts like almonds and cashews, and legumes such as black beans and edamame [3, 4].

For most healthy individuals, it is possible to meet the recommended daily intake of magnesium by eating a balanced diet rich in whole foods [2, 8].

It is generally better to obtain magnesium from food sources, as the mineral is part of a complex matrix of nutrients that work synergistically in the body. Food also provides additional fiber and other health benefits not found in supplements [7].

Symptoms of low magnesium can be subtle at first and include fatigue, weakness, loss of appetite, and nausea. More severe deficiencies can cause muscle cramps, numbness, tingling, and abnormal heart rhythms [10, 11].

Start with small, consistent changes. Snack on a handful of almonds or pumpkin seeds, add spinach to a smoothie or omelet, swap white rice for brown rice, and incorporate more beans and lentils into your meals like soups and salads [4, 7].

Yes, cooking methods can affect nutrient levels. Boiling vegetables can cause some magnesium to leach into the water. Steaming, baking, or roasting is often a better way to preserve the mineral content [5].

Fruits that are good sources of magnesium include avocados, bananas, and dried apricots. Incorporating these into your diet can help boost your intake [5, 12].