Author – Phoebe Chan – BSc (Hons) Nutrition and Human Health
Magnesium is a mineral the human body needs to function properly. It is especially important for a healthy cardiovascular system, nerves, muscles and bones. Furthermore, it helps regulate the body’s calcium and blood sugar levels, which is vital for the body’s production of protein (1). In this blog, we will be looking at practical ways to enhance magnesium levels through food.
What is Magnesium and Why is it Important?
Magnesium is needed for many bodily functions. Low levels have been linked to diseases such as osteoporosis, high blood pressure and stroke (2). The benefits of magnesium include muscle and nerve function, blood pressure regulation and energy production.
In addition, magnesium helps convert vitamin D into an active form for the body, and helps the liver metabolise it. Therefore, a deficiency in magnesium reduces the body’s ability to use vitamin D, which will impact the ability to absorb calcium.
Symptoms of magnesium deficiency can vary depending on the severity, but common signs and symptoms include fatigue, loss of appetite, vomiting and weakness (3).
Recommend Daily Intake of Magnesium
The amount of magnesium can differ depending on gender, age and health conditions. The table below shows the recommended daily allowance (RDA) of adequate intake of elemental magnesium for infanta, children and adults:
For people over 18 years of age who are pregnant, the requirements are increased to 350-360 mg per day. Where possible, it is always more beneficial to get magnesium through food, however supplementation is also a good option to boost levels. (4).
Top Foods Rich in Magnesium
Nuts & Seeds
Seeds contain all the nutrients a plant needs to grow and develop which makes them extremely nutritious.
Amount of magnesium per 100g:
- Flaxseed – 392mg
- Sesame seeds – 370mg
- Chia seeds – 335mg
- Pumpkin seeds – 270mg
Despite being high in fat, nuts make an important contribution to a healthy, balanced diet. Each nut has different nutritional credentials, with some nuts being richer in certain nutrients than others.
Amount of magnesium per 100g:
- Almonds – 270mg
- Brazil nuts – 254mg
- Cashew – 250mg
- Hazelnuts – 160mg
- Walnuts – 160mg
Whole Grains
Whole grains such as wheat and barley, as well as rice and pseudo-grains like quinoa, are useful sources of magnesium.
Amount of magnesium per 100g:
- Quinoa (boiled) – 64mg
- Wholegrain brown ice (boiled) – 48mg
- Bulgur wheat (boiled) – 32mg
- Barley (boiled) – 22mg
Leafy Greens and Vegetables
Leafy green vegetables, especially the darker leaves, such a spinach and chard are a good source of magnesium.
Amount of magnesium per 100g:
- Spinach (boiled) – 112mg
- Chard (boiled) – 86mg
- Rocket (raw) – 28mg
Legumes
Legumes are a good source of plant-based protein. They’re also high in fibre and contribute a variety of vitamins and minerals.
Amount of magnesium per 100g:
- Peanuts – 210mg
- Edamame – 61mg
- Tofu (soya beans) – 23mg
- Chickpeas (canned) – 37mg
- Pinto beans (canned) – 32mg
- Kidney beans (canned) – 30mg
Fish and Seafood
Fish and seafood are good sources of magnesium as well as other minerals including iodine.
Amount of magnesium per 100g:
- Sardines (canned) – 46mg
- Tuna (baked) – 41mg
- Prawns (cooked) – 36mg
- Salmon (farmed) – 31mg
- Cod (baked) – 30mg
Dark Chocolate
Rich in protective plant compounds called polyphenols, high cocoa chocolate offers a host of health benefits from supporting mood and brain function to being heart healthy. It is also a rich source of magnesium as well as contributing other valuable minerals like iron, copper and manganese.
Amount of magnesium per 100g:
- Dark high cocoa chocolate – 89mg (5)
Tips to Increase Magnesium Intake Through Diet
Incorporate Magnesium Rich Foods Daily
It is important to try to get as much magnesium through the diet as possible to improve health and wellbeing. You can make sure you’re following a healthy, balanced diet of magnesium rich foods such as leafy greens, legumes, whole grains and oats. Snacking on foods high in magnesium (nuts, seeds, bananas or dark chocolate) is also beneficial and drinking plenty of fluids can help transport magnesium through the body.
Combine Magnesium with Vitamin D
Magnesium plays a key role in determining how much vitamin D our bodies can make. It’s suggested that people whose magnesium intake is high are less likely to have a vitamin D deficiency than people whose magnesium levels are low.
It is also claimed that taking magnesium supplements can help increase vitamin D levels in people who are deficient, while also balancing out levels for people whose intake may be too high (6).
This works through magnesium and vitamin D sharing an important relationship in the body. Magnesium may influence enzymes involved in vitamin D metabolism, where it plays a role in the conversion of vitamin D to its active form.
Both nutrients contribute to calcium metabolism and bone health. Vitamin D enhances intestinal calcium absorption, whilst magnesium helps regulate parathyroid hormone (PTH) secretion, which influences calcium balance. There is also evidence suggesting magnesium may influence how cells respond to vitamin D (7).
Suggested Meal Examples
Breakfast: oatmeal with almond and chia seeds
Lunch: quinoa salad with spinach & chickpeas
Dinner: grilled salmon with steamed broccoli
Snacks: dark chocolate, almonds, cashews
When to Consider Supplements
It is always a good idea to try to get most of your magnesium intake through food. However, in some cases this is not possible . For example, if someone is diagnosed as deficient or for people with absorption issues, certain medications or health conditions.
However, it is always best to consult with a healthcare professional before taking any new supplements.
Conclusion
Magnesium is known to boost everyday wellness such as better sleep, increased energy levels and improved mood. It is best to try to get all, if not then most, of your magnesium intake through food sources. This is because it typically provides better absorption and delivers essential nutrients such as fibre and protein simultaneously.
It is recommended to include a variety of magnesium-rich foods daily. A handful of almonds or a serving of spinach could make a big difference to your health!
Frequently Asked Questions (FAQ’s)
Why is magnesium important for the body?
Magnesium plays a key role in over 300 biochemical processes. It supports muscle and nerve function, helps with energy production, contributes to bone health, and regulates heart rhythm. Low levels can lead to fatigue, muscle cramps, and weakness.
What are the best foods high in magnesium?
Some of the richest dietary sources include leafy greens like spinach and kale, nuts and seeds such as almonds, cashews, and pumpkin seeds, whole grains like brown rice, quinoa, and oats, legumes including black beans, lentils, and chickpeas, fruits like bananas and avocados, dark chocolate with high cocoa content, and fish such as salmon and mackerel.
Can I get enough magnesium from diet alone?
Yes, most people can meet their magnesium needs through a balanced diet. Eating whole, minimally processed foods and including a variety of plant-based options like nuts, seeds, and leafy greens can help ensure adequate intake.
References
- https://www.health.harvard.edu/blog/what-can-magnesium-do-for-you-and-how-much-do-you-need-202506033100
- https://www.webmd.com/vitamins/ai/ingredientmono-998/magnesium#overview
- https://www.nm.org/healthbeat/healthy-tips/nutrition/Why-Magnesium-Matters
- https://www.healthline.com/nutrition/magnesium-dosage#recommendations-by-age
- https://www.bbcgoodfood.com/health/supplements/what-magnesium
- https://betteryou.com/blogs/product-guides/supplementing-magnesium-and-vitamin-d-together?srsltid=AfmBOoovwIFhSybWq6FgqgojTe2WPWASfHLmQSJrIehvGVx2V5x2_9_2
- https://www.boltpharmacy.co.uk/guide/vitamin-d-and-magnesium-db273
