Magnesium-Rich Foods: The Complete Guide to Eating More of This Essential Mineral

Magnesium is an essential mineral we rely on our diet to provide, yet research suggests that around half of us aren’t getting the recommended amount.

The good news is that with a couple of delicious changes to your diet, you can close the gap.

Why magnesium matters and how much you need

Magnesium is involved in more than 300 enzyme reactions in the body, it has so many functions; energy production, formation of bone, protein and DNA, electrolyte balance, normal growth and development, muscle and nerve function,  and psychological function.  You could say its pretty important 

The best magnesium-rich foods

Nuts and seeds are the most concentrated sources of magnesium, leafy greens, beans and whole grains are also incredible sources.

Seeds and nuts

A handful of seeds, whether they be pumpkin, sunflower, almonds, cashews and chia can supply 20-30% of your daily needs

Leafy greens

Magnesium is found at the centre of chlorophyll, this is the pigment that makes plants green.  Spinach, silverbeet, kale, cabbage and beetroot greens are all good sources.  Pro tip, cooking concentrates them

Legumes and soy

Kidney beans, chickpeas, black beans, cannellini, edamame and tofu are all great sources of magnesium.  

Whole grains

Quinoa, oats, buckwheat, rye, brown rice and wholemeal bread all have the magnesium rich bran and germ still intact. If you swapped out your white rice for brown rice you can roughly triple the magnesium in the portion.

Fish, dairy and fruit

Fish like mackerel and salmon as well as plain greek yoghurt and milk, bananas, avocados and dried figs all contribute smaller amounts but can all count to your daily total. 

Dark chocolate

You will be happy to know that chocolate with 70% of cacao or more is a good source as is raw ceremonial cacao powder which is 100% cacao.

Signs you might be low

Something incredible the body does is when intake is reduced the kidneys begin to conserve it, but consistent low intake over time is common and may raise the risk of conditions like high blood pressure, osteoporosis and type 2 diabetes

Early signs of magnesium deficiency can be loss of appetite, fatigue, nausea and weakness.  A more significant deficiency can cause muscle cramps and twitches, numbness or tingling and abnormal heart rhythms.

These groups of people can be at higher risk of deficiency: People with digestive conditions like Crohn's and celiac disease, Type 2 diabetes, older adults, people who drink heavily or those taking certain medications such as diuretics and proton pump inhibitors. 

Easy ways to eat more magnesium

Try swapping out these foods.

• Choose wholegrains instead of white: brown rice, wholemeal bread.

• Use seeds on everything: in your smoothies, on your salad, yoghurt or just as a snack

• Make your afternoon snack nuts

• Add greens to each meal, some baby spinach in your smoothie, some kale in your frittata, and a salad with dinner

• Incorporate more greens into your meals, add black beans to your mexican, and chickpeas to your brownies

• Choose dark chocolate, make your treat a chocolate that is 70% or more cacao

Ways to improve magnesium absorption

Your body can only absorb 30-40% of the magnesium you eat, so its best to spread overall intake throughout the day.  

High doses of zinc can interfere with magnesium absorption, so if you are taking a zinc supplement or eating oysters daily, have your magnesium away from it.

Heavy alcohol increases how much you lose.

If you are having beans and grains, soaking, sprouting or cooking them reduces the phytates, these are compounds that can slightly limit mineral absorption

Food first, supplements second

Food is always the best place to start, because when we eat magnesium rich foods, we are also getting the fibre, potassium and other nutrients that work synergistically together. If you are not getting enough magnesium from your food or feel like you need more, then a whole food supplement like our Magnesium + Vitamin D Complex makes sense.  Being a whole food it contains Magnesium, from mineral rich sea water, 72 naturally occurring trace minerals and shiitake mushrooms exposed to UV light to create Vitamin D.  When you are taking magnesium from food, it's also very hard to get too much, since healthy kidneys can remove the excess.

What a magnesium-rich day can look like

This ordinary day of eating delivers roughly 580 mg of magnesium, comfortably above the daily need for any adult, without a single supplement.