13 Foods That Are Naturally High in Magnesium

Magnesium is involved in more than 300 different enzyme reactions that regulate different body processes. The main way to get magnesium is through the foods you eat. Your body can then store it in bones and soft tissue to make sure you have what you need from day to day. But half of the people in the U.S. aren't getting as much magnesium from their diet as they need. So we'll go through which foods are high in magnesium and learn if you're someone who might benefit from including more of these foods in your diet.

Why is magnesium important?

Magnesium is a mineral that your body needs for many different functions. It's particularly important for healthy nerve and muscle function. But it also helps the body make new proteins, DNA, and even bone. These are just a few examples of its role in different processes.

Magnesium's far-reaching effects helps support:

• Heart health: Magnesium's effects on nerves and muscles means that it helps regulate your heartbeat. It also helps relax your blood vessels and may even help lower your blood pressure.

• Blood sugar regulation: Magnesium helps your body make and use insulin. It also plays a role in glucose metabolism. This means it helps keep your blood sugar level down and may even help prevent Type 2 diabetes.

• Bone strength: Your body is constantly breaking down and building new bone, and magnesium directly influences this process. It also plays a role in parathyroid hormone and vitamin D regulation, two other important ingredients for healthy bones.

• Brain health: Since magnesium plays a key role in nerve function, it's no surprise that it affects the brain in more ways than one. Low magnesium levels have been linked to inflammation in the brain, as well as mood disorders like anxiety and depression.

People take magnesium for a wide variety of health conditions, although some are more supported by research than others. People take it for:

• Migraine headaches

• Women's health issues, such as premenstrual syndrome and PCOS (polycystic ovarian syndrome)

• Constipation

• Sleep, although the research doesn't suggest magnesium can help you sleep

Magnesium recommended daily intake

Many people in the U.S. aren't getting as much magnesium as they need from their diet. The recommended dietary allowance (RDA) for magnesium is based on age and sex. Below is the RDA for adults:

Which foods are high in magnesium?

Magnesium is found in many types of foods. So if you're following a healthy diet that includes a variety of fruits, vegetables, and whole grains, you're likely getting enough magnesium. Here's a list of the top 13 foods that are high in magnesium:

1. Seeds, such as pumpkin and chia

2. Nuts, such as almonds and cashews

3. Leafy greens, including spinach and beet greens

4. Peanuts and peanut butter

5. Fortified breakfast cereals

6. Beans, such as black beans and kidney beans

7. Soy foods, including edamame, tofu, and soy milk

8. Whole grains, like brown rice and oatmeal

9. Potatoes

10. Dairy products, such as yogurt and milk

11. Bananas

12. Salmon

13. Avocado

Here's how much magnesium you can get from these foods:

Who should eat foods high in magnesium?

Magnesium is important for everyone. But some people are more at risk for having a deficiency. If you fall into one of these groups, it's especially important to include foods that are high in magnesium in your diet.

You might be at greater risk of magnesium deficiency if you:

• Are an older adult: As we age, our ability to absorb magnesium is reduced. Diseases linked with low magnesium include heart disease, high blood pressure, and stroke.

• Take certain medications: Certain medications may cause low magnesium levels, such as proton pump inhibitors or diuretics.

• Have a gastrointestinal (GI) disease: Your intestines may not absorb magnesium well if you have a GI condition such as Crohn's or celiac disease.

• Have Type 2 diabetes: Low magnesium levels are more common if your blood sugar is frequently outside the normal range.

• Drink a lot of alcohol: Alcohol can deplete the body of magnesium.

If you're wondering if you have a magnesium deficiency, it can easily be tested with a blood sample. The normal range for magnesium is 1.7 mEq/L to 2.2 mEq/L.

What are the symptoms of a magnesium deficiency?

If you don't get enough magnesium, you may have symptoms such as:

• Poor appetite

• Tiredness or weakness

• Nausea or vomiting

• Numbness or tingling

• Muscle cramps

• Abnormal heart rhythms (arrhythmias)

• Seizures

Because magnesium levels also impact other nutrient levels in your body, a severe magnesium deficiency can put you at risk for low levels of calcium or potassium.

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