Mineral
Magnesium
Involved in more than 300 enzyme reactions, including energy release, muscle and nerve function, blood sugar control and blood pressure regulation.
Women: 315 mg/dayMen: 410 mg/day
Best food sources
Fruit
- Avocado
- Banana
- Dried figs
Vegetables
- Spinach
- Swiss chard
- Kale
- Potato with skin
- Edamame
Other plant foods
- Pumpkin and chia seeds
- Almonds and cashews
- Beans and lentils
- Quinoa and brown rice
- Oats
- Dark chocolate
- Leafy greens
Animal foods
- Salmon
- Mackerel
- Halibut
- Yogurt (modest)
How much is in a serving
- 1 oz pumpkin seeds: about 156 mg
- 1 oz chia seeds: about 95 mg
- 1 oz almonds: about 80 mg
- 1 cup cooked black beans: about 120 mg
- 1 cup cooked spinach: about 157 mg
Deficiency signs
Most people fall a little short, which is not the same as deficiency. True deficiency causes muscle cramps, fatigue, irregular heartbeat and, over time, worsened blood sugar control. Alcohol dependence, diabetes, gut disease and some diuretics raise risk.
These signs overlap with many other conditions. A blood test through your doctor is the only way to confirm a deficiency; do not start high-dose supplements on a guess.
Absorption and interactions
- Refining grains removes most magnesium; choose whole grains.
- Needed to activate vitamin D.
- High-dose supplements cause diarrhoea; food does not.
Meal ideas
- Pumpkin seed and quinoa salad
- Black bean and avocado bowl
- Almond butter oats
- Spinach and edamame stir-fry
Planner meals richest in Magnesium
Per serving, from the meal planner’s library. Percentages use the average adult reference intake.
- Palak tofu with millet352 mg · 97%
- Chickpea and sweet potato coconut curry276 mg · 76%
- Quinoa and black bean stuffed peppers272 mg · 75%
- Butternut squash and white bean pasta263 mg · 72%
- Sesame tofu and quinoa bowl256 mg · 71%
- Black bean and avocado salad250 mg · 69%