Magnesium is a mineral that supports nerve and muscle function, the immune system, bone health, blood pressure regulation, and more.
Though magnesium is readily found in foods like vegetables, grains, beans, and seafood, data suggest that most adults in the United States don’t meet the daily requirement of this nutrient.
This article discusses food and beverages high in magnesium, tips on incorporating more magnesium into your diet, and when to consider supplements.
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Top Magnesium Food Sources
It’s recommended that adults get between 310 and 420 milligrams (mg) of magnesium daily. Fortunately, magnesium is found in a variety of different foods.
Some of the top sources (with estimated serving amounts) include:
- Seeds: Pumpkin (156 mg) or chia seeds (111 mg)
- Nuts: Almonds (80 mg) and cashews (74 mg)
- Greens: Spinach (78 mg)
- Beans: Black beans (60 mg)
- Soy products: Soy milk (61 mg) or edamame (50 mg)
- Protein: Peanut butter, smooth (49 mg)
- Grains: Brown rice (42 mg)
- Seafood: Salmon (26 mg)
- Dairy products: Yogurt (42 mg) and milk (24–27 mg)
- Fruits: Avocados (22 mg) and bananas (32 mg)
Reasons to Pay Attention to Magnesium Intake
The organs in your body need magnesium to function properly. But estimates suggest that roughly 60% of adults in the United States don’t consume enough of this vital nutrient.
Though it’s rare, if you have a chronic magnesium deficiency, it’s possible to experience symptoms such as:
What’s the Best Way to Get Magnesium: With Food or Supplements?
The best way to get magnesium depends on several factors, like age, diet, and health. Most healthy adults should be able to get enough magnesium from their diet alone, while others may require a magnesium supplement to help boost nutrient levels.
If you’re looking into supplementation, keep in mind that there are different forms of magnesium supplements, including:
Check with a healthcare provider before introducing any new supplements into your routine.
In the United States, supplements and vitamins are not regulated the same way that medications are. They don’t go through an approval process with the Food and Drug Administration (FDA) for safety or effectiveness before being put on the shelves.
How to Improve Magnesium Absorption
A little less than half of the magnesium you may consume in your diet is absorbed by the body.
Certain medical conditions and medications can reduce magnesium absorption, which means it’s harder for your body to maintain adequate levels of the mineral. This includes:
To help improve the way your body absorbs magnesium, experts may recommend:
- Avoiding taking a zinc supplement at the same time, as this may interfere with magnesium absorption
- Trying a magnesium supplement in powder form, as versions that dissolve in liquid tend to absorb better in the body
- Getting enough (but not too much) vitamin D and calcium, as these nutrients work hand in hand with magnesium absorption
Beverages High in Magnesium
In addition to consuming magnesium from food sources, some drinks can offer similar benefits, including:
- Soy milk
- Tap, mineral, or bottled water (though this varies by brand and water source)
- Orange juice
Magnesium-Forward Meal Ideas
To incorporate more magnesium into your diet, experts recommend the following options:
Risk of Too Much Magnesium
It’s also possible to consume too much magnesium. In milder cases, like taking too much of a magnesium supplement, you might experience side effects like stomach cramping or diarrhea.
But if magnesium is consumed in extremely large doses, there’s a risk of developing magnesium toxicity, meaning that the levels of the nutrient in your bloodstream are dangerously high. While rare, magnesium toxicity can lead to low blood pressure and an irregular heartbeat and even be life-threatening.
Summary
Magnesium is a mineral that your body needs to function. It’s found in various foods, like vegetables, beans, grains, nuts, and dairy. However, many adults in the United States don’t get enough of this nutrient in their daily diet.
Experts recommend making some simple adjustments to your diet to boost magnesium levels. Check with a healthcare provider before adding a magnesium supplement to ensure the quality and dosing are right for you.
