13 Foods That Are Naturally High in Magnesium

Magnesium is involved in more than 300 different enzyme reactions that regulate different processes in your body. The main way to get magnesium is through the foods you eat. Your body can store it in your bones and soft tissues to make sure you have enough each day. 

But half of the people in the U.S. don’t get enough magnesium from their diet. So, let’s take a look at which foods are a natural source of magnesium and talk about who might benefit from eating more of them.

What foods are high in magnesium?

Magnesium is found in many types of foods. If you follow a balanced diet with a variety of fruits, vegetables, and whole grains, you’re likely getting enough magnesium. Here is a list of the top 13 magnesium-rich foods.

1. Seeds, such as pumpkin and chia 

Seeds are a great source of magnesium. They’re also packed with other nutrients like fiber and antioxidants. Fiber supports healthy digestion, blood sugar, and cholesterol levels. Antioxidants help protect your body’s cells from damage by fighting off free radicals, which would otherwise increase your risk for many chronic conditions. Some seeds, like flax and chia, also provide omega-3 fatty acids, which help fight inflammation.

2. Nuts, such as almonds and cashews

Nuts have many of the same health benefits as seeds. They contain healthy unsaturated fats, which help protect your heart. And they provide plant-based protein, which supports your bones, skin, and hormones. Protein can also help you find, and keep, a comfortable weight.

3. Leafy greens, including spinach and beet greens

Leafy greens are among the healthiest vegetables you can eat and many are high in magnesium. For example, 1 cup of boiled spinach provides 37% of your daily needs. Leafy greens also contain folate, which supports healthy blood and DNA production. And they have vitamin K, which helps with blood clotting.

4. Peanuts and peanut butter

Peanuts are actually legumes, not nuts. Just 1 oz of peanuts provides about 11% of your daily magnesium needs. The healthy fats, fiber, and vitamins in peanuts and peanut butter are excellent for heart health.

5. Fortified breakfast cereals

When you’re looking for a healthy cereal, choose ones that are low in added sugar, and high in fiber and protein. You might also want to check if the cereal is fortified with magnesium. This means magnesium was added during the production process. You’ll know it is if the box has a “fortified” label and if the ingredient list names magnesium.

6. Beans, such as black beans and kidney beans

Beans are a great source of fiber and plant-based protein. They’re also rich in folate and the mineral phosphorus, which supports bone health.

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• Magnesium and blood pressure: Most people don’t need a magnesium supplement, but there’s some evidence that it can help lower your blood pressure.

• Should you take vitamin D and magnesium together? Vitamin D supplements can deplete your magnesium levels. Without enough magnesium, you can’t absorb vitamin D properly.

• Magnesium deficiency: Learn about the symptoms, causes, and treatments for low magnesium.

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

Magnesium is just one of the many nutrients in soy foods. Soy also has potassium, which supports muscle function and blood pressure levels. And it’s a good source of plant-based iron, which helps your blood deliver oxygen throughout your body. Eating foods made with soy may help protect against cancer, support weight management, and improve cholesterol.

8. Whole grains, like brown rice and oatmeal

Unlike refined grains, whole grains include all three parts of a grain: the germ, endosperm, and bran. The bran is the main source of many vitamins and minerals, including magnesium, iron, B vitamins, and fiber. Many whole grains, like quinoa, whole farro, and hulled barley, also contain protein.

9. Potatoes

Potatoes are a good source of magnesium. One medium-sized baked russet potato provides 12% of your daily needs. They’re also high in vitamin C, which supports a strong immune system and acts as an antioxidant. Potatoes are starchy vegetables and contain more carbohydrates than non-starchy vegetables. But they still provide fiber and are a nutritious addition to a balanced diet. 

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10. Dairy products, such as yogurt and milk

Many dairy foods are extremely nutrient-dense. In addition to magnesium, they contain calcium for strong bones, and zinc for your immune system. Milk is also one of the top dietary sources of potassium in the U.S. Some dairy products, like yogurt and kefir, contain probiotics, which support a healthy gut. 

11. Bananas 

Bananas may be best known for their potassium. But they provide almost just as much magnesium. Just one medium banana has 8% of your daily needs Bananas also have vitamin C, fiber, and B vitamins. Bananas are portable and nutrient-rich, making them one of the most popular fruits in the U.S. 

12. Salmon

Salmon has a bit less magnesium than the plant foods on this list. But a 3-oz serving still provides 7% of your daily needs. Salmon also offers plenty of other nutrients, including omega-3 fatty acids, potassium, and phosphorus. 

13. Avocados

In addition to their magnesium, avocados contain vitamins E and K, potassium, and healthy unsaturated fats. They’re also one of the fruits highest in protein. The nutrients in avocados support brain health, blood sugar management, and digestive support. 

Here’s how much magnesium you can get from the following foods.

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. It also helps your 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 help support:

• Heart health: Magnesium helps regulate your heartbeat through its effects on nerve and muscle function. 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 in a normal range, 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 your 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 of these uses are more supported by research than others. People take it for:

• Migraine headaches

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

• Constipation

• Improved sleep

Magnesium recommended daily intake

Many people in the U.S. don’t get enough magnesium from their diet. The recommended dietary allowance (RDA) for magnesium depends on age and sex. Below is the RDA for adults.

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. Low magnesium is linked to 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) condition: 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 when blood sugar is frequently outside the normal range.

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

Magnesium deficiency 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

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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Written by:

Cara Rosenbloom, RD

Cara Rosenbloom, RD, has been a registered dietitian for 22 years. She began her career working as a dietitian at Toronto's Hospital for Sick Children (SickKids).

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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