Here is a question worth asking before you buy a magnesium supplement: what does your plate look like? A handful of seeds, a scoop of beans, and some leafy greens can cover most of what you need, and they bring fiber and protein along with them.
How Much Magnesium Do You Need?
The NIH recommends 310–320 mg a day for adult women and 400–420 mg for adult men (the higher number applies from age 31). The Daily Value on food labels is 420 mg.
Top Magnesium-Rich Foods
Save| Food and serving | Magnesium (mg) | % DV |
|---|---|---|
| Pumpkin seeds, roasted, 1 oz | 156 | 37% |
| Chia seeds, 1 oz | 111 | 26% |
| Almonds, dry roasted, 1 oz | 80 | 19% |
| Spinach, boiled, 1/2 cup | 78 | 19% |
| Cashews, dry roasted, 1 oz | 74 | 18% |
| Peanuts, 1/4 cup | 63 | 15% |
| Soymilk, 1 cup | 61 | 15% |
| Black beans, cooked, 1/2 cup | 60 | 14% |
| Edamame, cooked, 1/2 cup | 50 | 12% |
| Peanut butter, 2 tbsp | 49 | 12% |
| Potato, baked with skin, 3.5 oz | 43 | 10% |
| Brown rice, cooked, 1/2 cup | 42 | 10% |
| Yogurt, plain, low fat, 8 oz | 42 | 10% |
| Banana, 1 medium | 32 | 8% |
| Salmon, cooked, 3 oz | 26 | 6% |
The pattern is clear: seeds, nuts, beans, whole grains, and leafy greens lead the list. Meat and fish have some, but much less.
A Day of Magnesium-Rich Meals
Using the NIH numbers above, this ordinary day adds up fast:
Breakfast: banana-almond oatmeal (about 209 mg)
SaveCook a packet of plain instant oatmeal (36 mg) in 1 cup of soymilk (61 mg), then top with 1 oz of almonds (80 mg) and a sliced banana (32 mg). More oat ideas in what happens if you eat oatmeal every day.
Lunch: black bean and brown rice bowl (about 124 mg)
1/2 cup black beans (60 mg), 1/2 cup brown rice (42 mg), and 1/2 cup of avocado (22 mg), plus salsa and lime. Make a batch of beans and rice on Sunday and lunch takes two minutes. Our meal prep for beginners guide shows how.
Dinner: salmon, spinach, and a baked potato (about 147 mg)
3 oz salmon (26 mg), 1/2 cup cooked spinach (78 mg), and a small baked potato with the skin (43 mg).
Total without snacks: about 480 mg, which already covers the recommendation for both women and men.
Easy Magnesium-Rich Snacks
Save- Roasted pumpkin seeds: an ounce is the single biggest boost on the list.
- Chia pudding: stir 2 tbsp chia into milk the night before.
- Edamame: steam a cup from frozen and sprinkle with salt.
- Peanut butter on a banana or whole wheat toast.
- Roasted chickpeas or hummus with vegetables.
- A square or two of dark chocolate with a few almonds or cashews.
SaveWant more seed ideas? See our guide to 8 super seeds.
Food First, Supplements Second
Magnesium from food is not a concern for healthy people, but supplements are different: high doses can cause digestive upset, and they can interact with some medications. If you are thinking about a supplement, talk to your doctor or pharmacist first.
Source: NIH Office of Dietary Supplements – Magnesium Fact Sheet.
