Health Nutrition & Diet 15 Foods High in Magnesium, According to RDs Are you getting enough magnesium? Stock up on these ingredients for more of this crucial mineral. By Laura Fisher Laura Fisher Laura Fisher is a sustainability and health professional with a passion for good food, the outdoors, and fitness. Real Simple's Editorial Guidelines and Leila Ferguson Leila Ferguson Leila Ferguson is the Editorial Intern at RealSimple.com. She currently studies Comparative Literature and French at Berkeley, University of California. Prior to joining Real Simple, she was a stylist and social media manager for J.Cricket, a Milan-based design company. She indulges in all kinds of home-making activities and is passionate about aesthetics, home decor, and food. Real Simple's Editorial Guidelines Updated on July 18, 2024 Medically reviewed by Jessica Levinson, MS, RDN, CDN Medically reviewed by Jessica Levinson, MS, RDN, CDN Jessica Levinson, MS, RDN, CDN is a nationally recognized nutrition expert with over 16 years of experience in culinary nutrition and communications. Learn More Fact checked by Emily Peterson Fact checked by Emily Peterson Emily Peterson is an experienced fact-checker and editor with Bachelor's degrees in English Literature and French. Our Fact-Checking Process Close Photo: fcafotodigital/Getty Images While magnesium may not be at the top of your list when thinking about your health, eating foods high in magnesium is indeed important for your health. While calcium and iron tend to take center stage, magnesium is essential to staying healthy, balanced, and well-rested. We talked to experts to learn more about the health benefits of magnesium and round up the best magnesium-rich foods with some delicious recipes to try. Kelly LeVeque is certified holistic nutritionist and the best-selling author of Body Love and Body Love Every Day. Samantha Cassetty, MS, RD, is a nutrition and wellness expert and the co-author of Sugar Shock. Why Is Magnesium Important for Our Health? Kelly LeVeque, certified holistic nutritionist, says that despite magnesium's critical role in our overall health, many people are deficient in the mineral—about half of the U.S. population doesn't get enough. "Magnesium plays a critical role in supporting and sustaining health and life," explains LeVeque, adding that magnesium is involved in many enzymatic reactions, including energy production (ATP) protein synthesis, blood glucose management, blood pressure regulation, and nerve function. Magnesium can't be produced by the body, so it's necessary to obtain the crucial mineral from external sources. According to LeVeque, magnesium levels are depleted in the body by everyday stress, making it extra important to replenish daily. Males and females 19 to 30 years old should get about 310 to 400 milligrams, respectively. From 31 years old and up, the recommended daily amount ups to 320 and 420 milligrams, respectively. Magnesium Health Benefits There are endless reasons to get more magnesium in your diet. But here are a few of the top health benefits that a magnesium-rich diet offers. Assists With Stress and Sleep One of the most well-known benefits of magnesium is the impact it can have on stress levels and sleep quality. This is due to its ability to regulate GABA, a neurotransmitter that calms the mind (hence magnesium's reputation as the "chill-out mineral"). Studies have tied higher magnesium intake to better and longer sleep and have shown links between low magnesium intake and mood disorders such as depression and anxiety. "Magnesium acts on a similar pathway in your brain as antianxiety drugs, so it helps your body wind down and get into sleep mode," explains Samantha Cassetty, MS, RD, a nutrition and wellness expert. Improves Vitamin D Levels "It's even more important to understand that magnesium is critical for maintaining vitamin D levels," LeVeque says. Research has found that magnesium assists in activating vitamin D, which means that you need adequate levels of magnesium to get vitamin D benefits, which include supporting a healthy immune system and maintaining healthy bones, among others. Aids With Pain and Disease Prevention Finally, as LeVeque mentioned, magnesium is involved in numerous health functions as it's responsible for the functioning of over 300 enzymes in the human body and is of the utmost importance in our cellular health. Magnesium is involved in everything from preventing cardiovascular disease to managing nerve pain to relieving migraines. Types of Magnesium Magnesium citrate is the most bioavailable of the magnesium options, so it supports raising blood serum magnesium levels the best. In higher doses, it can also treat constipation. Magnesium oxide isn't readily absorbed, so it's the fastest and most effective at treating constipation. Magnesium glycinate (or bisglycinate) elevates magnesium levels internally and supports anxiety, depression, and insomnia. Foods High in Magnesium For most other magnesium types, simply making sure that your diet includes enough foods that are high in magnesium is enough. Starting with nutrition is always a good idea, especially since so many foods naturally full of magnesium are also packed with other fabulous macronutrients and micronutrients across the board. One excellent way to guarantee that the foods you eat meet your magnesium quota is to turn toward whole, plant-based foods. "Magnesium is found in numerous plant foods, like nuts, seeds, pulses, whole grains, dark chocolate, and leafy green veggies," Cassetty explains. Here are the top eight foods that are rich in magnesium. 17 High Calcium Foods, From Ricotta Cheese to Leafy Greens 01 of 15 Pumpkin Seeds JOHN KERNICK A 1 ounce serving of these superstar seeds contains 168 milligrams of magnesium, getting you well on your way to your daily dose. Pumpkin seeds help with stress, sleep, and mood, not only due to magnesium but also tryptophan. Try sprinkling them on salads or smoothies or blending them into seed butter. GET THE RECIPE 02 of 15 Almonds Con Poulos Almonds provide 80 milligrams of magnesium and 6 grams of satiating protein in each 1 ounce serving. Opt for raw or dry-roasted nuts to avoid commonly used vegetable oils and excess sodium, which can lead to inflammation (and cause almonds to go rancid more quickly). GET THE RECIPE 03 of 15 Spinach Caitlin Bensel Many leafy greens contain magnesium, and spinach tops the list at 78 milligrams per 1/2 cup serving of cooked leaves. You'll also be closer to hitting your daily iron and vitamin A quota, making spinach one of the healthiest foods you can eat. Sauté spinach with garlic in high-quality oil for a delectable side, fold it into an omelet, or throw a few handfuls into a smoothie for a barely detectable nutrient boost. GET THE RECIPE 04 of 15 Cashews Jennifer Causey Another excellent nut choice is the cashew, which boasts 74 milligrams of magnesium per 1 ounce serving. While slightly lower in protein than almonds, cashews also contain a decent amount of heart-healthy unsaturated fats and a wide range of nutrients, including manganese and copper. Try using blended cashews in soups and dips for an unexpectedly creamy, dairy-free texture. GET THE RECIPE 05 of 15 Avocados Con Poulos As if you need another reason to love this green fruit, one medium avocado contains 58 milligrams of magnesium, plus potassium and healthy monounsaturated fats. From grain bowls to desserts, there are endless ways to eat avocado regularly. For a simple snack, drizzle half an avocado with a hint of olive oil and salt. GET THE RECIPE 06 of 15 Dark Chocolate Roland Bello Cacao just got sweeter! A 1 ounce serving of dark chocolate offers 50 milligrams of magnesium, making it easy to justify that after-dinner square (or two). Choose chocolate with a minimum of 60 percent cacao to reap all the benefits, including high levels of antioxidants and anti-inflammatory flavonoids. GET THE RECIPE 07 of 15 Peanut Butter Jennifer Causey Not a fan of almond butter? No problem—everyone's first favorite nut butter packs 49 milligrams of magnesium per 2 tablespoons and 8 grams of hunger-squashing protein. Try to avoid products with added sugar and oils (ideally, the only ingredient listed on the container should be peanuts). GET THE RECIPE 08 of 15 Salmon Kan Kanbayashi What can't this superfood do? A 3 ounce serving of Atlantic salmon has 23 milligrams of magnesium. Salmon is also an excellent source of protein and is rich in omega-3 fatty acids. GET THE RECIPE 09 of 15 Black Beans Linda Hall/Getty Images Black beans are a rich source of magnesium. They contain about 120 milligrams of magnesium in one cup, contributing to heart health and muscle function. Beans are a versatile ingredient, too. You can eat them as the main meal or add them as a size to a protein. GET THE RECIPE 10 of 15 Tofu Arx0nt/Getty Images Tofu is also a great source of magnesium. A quarter of a block of tofu contains 47 milligrams or one cup contains about 73.1 milligrams. You can cook tofu in plenty of creative ways, as it tends to absorb the flavor of the food with which you cook it. It makes a great plant protein base for bowls or wraps. GET THE RECIPE 11 of 15 Quinoa Westend61/Getty Images Quinoa is an easy base for bowls and salads, and just one cup of quinoa contains 118 milligrams of magnesium. It also contains 31.4 milligrams of calcium, which can help your body absorb the magnesium, as well as provide more health benefits like boosting bone and cardiovascular health. GET THE RECIPE 12 of 15 Chia Seeds Getty Chia seeds on the other hand have a sturdy reputation as a healthy food, and it's well deserved. They are rich in omega-3 fatty acids (but we thought only salmon had those!), antioxidants and just a few tablespoons provide 9.8 grams of dietary fiber. Chia seeds blow other food out of the water with 631 mg of calcium per 100 g, far more than the recommended 300-400 mg. 13 of 15 Edamame Edamame, often found in Japanese cuisine, is actually just unripened soy bean pods. Like soy milk, edamame has a ton of nutritional benefits such as iron, potassium, and a whopping 99.2 mg per cup of magnesium. 14 of 15 Whole Oats Getty Whether you're getting them through oatmeal, cereal, a crumble, or bread, whole oats are a great source of nutrition and protein. One cup of oats has 112 mg of calcium, which is almost half of the recommended daily value for women. 15 of 15 Mackerel Getty Mackerel is another delicious fatty fish that, like salmon, has a ton of benefits from amino acids to potassium to selenium. Plus, half a fillet of mackerel scores you 63.4 mg of magnesium, or about 20% of the average daily recommended intake. 13 Nutrient-Dense Foods That Are Delicious and Affordable, According to RDs Was this page helpful? Thanks for your feedback! Tell us why! Other Submit Sources Real Simple is committed to using high-quality, reputable sources, including peer-reviewed studies, to support the facts in our articles. Read our editorial guidelines to learn more about how we fact check our content for accuracy. "Magnesium." National Institutes of Health: Office of Dietary Supplements. Pickering G, Mazur A, Trousselard M, et al. Magnesium status and stress: the vicious circle concept revisited. Nutrients. 2020;12(12):3672. doi:10.3390/nu12123672 Botturi A, Ciappolino V, Delvecchio G, et al. The role and the effect of magnesium in mental disorders: a systematic review. Nutrients. 2020;12(6):1661. doi:10.3390/nu12061661 Zhang Y, Chen C, Lu L, et al. Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study. Curr Dev Nutr. 2021;5(Suppl 2):1109. doi:10.1093/cdn/nzab053_102 Uwitonze AM, Razzaque MS. Role of magnesium in vitamin D activation and function. J Am Osteopath Assoc. 2018;118(3):181-189. doi:10.7556/jaoa.2018.037 Dolati S, Rikhtegar R, Mehdizadeh A, et al. The role of magnesium in pathophysiology and migraine treatment. Biol Trace Elem Res. 2020;196(2):375-383. doi:10.1007/s12011-019-01931-z DiNicolantonio JJ, O'Keefe JH, Wilson W. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis [published correction appears in Open Heart. 2018 Apr 5;5(1):e000668corr1]. Open Heart. 2018;5(1):e000668. doi:10.1136/openhrt-2017-000668 Kappeler D, Heimbeck I, Herpich C, et al. Higher bioavailability of magnesium citrate as compared to magnesium oxide shown by evaluation of urinary excretion and serum levels after single-dose administration in a randomized cross-over study. BMC Nutrition. 2017;3(1). doi:10.1186/s40795-016-0121-3 Mori H, Tack J, Suzuki H. Magnesium oxide in constipation. Nutrients. 2021;13(2):421. doi:10.3390/nu13020421 Schwalfenberg GK, Genuis SJ. The importance of magnesium in clinical healthcare. Scientifica (Cairo). 2017;2017:4179326. doi:10.1155/2017/4179326 Sutanto CN, Loh WW, Kim JE. The impact of tryptophan supplementation on sleep quality: a systematic review, meta-analysis, and meta-regression. Nutr Rev. 2022;80(2):306-316. doi:10.1093/nutrit/nuab027 "Beans, black, mature seeds, cooked, boiled, without salt." U.S. Department of Agriculture. "Tofu, raw, firm, prepared with calcium sulfate." U.S. Department of Agriculture. "Quinoa, cooked." U.S. Department of Agriculture. Chia seed benefits: What you need to know. Harvard Health Publishing. Chia seeds. US Department of Agriculture. Edamame. US Department of Agriculture. Whole Oats. US Department of Agriculture. Mackerel, King, Raw. US Department of Agriculture.