Magnesium is one of those quiet multitaskers your body relies on for everything from steady energy and calmer stress response to muscle and nerve function. It also supports bone health, brain function, and healthy blood sugar regulation. The good news is that many people can cover their daily needs through food alone. A varied diet built around whole foods is usually the simplest way to boost intake without leaning on supplements.
If you want an easy starting point, look to foods that naturally pack magnesium into small servings. Roasted pumpkin seeds are a standout, with about 156 mg in a 1 ounce portion, and they are effortless to toss onto salads, yogurt, or smoothies. Cooked spinach brings around 78 mg in half a cup, while a cup of raw spinach offers a smaller but still helpful amount, making it easy to work into sandwiches, salads, and quick sautés. Almonds deliver about 80 mg per 1 ounce serving and dietitian Grace Derocha suggests using nuts and seeds as simple add-ons to everyday meals like yogurt or salad.
Beans and soy can also do a lot of heavy lifting for magnesium intake. Half a cup of cooked black beans provides around 60 mg and they slide easily into soups, grain bowls, or omelets. A cup of plain soy milk contains about 61 mg, and exercise science professor Antonella V. Schwarz recommends pairing it with whole grains, another reliable magnesium category. Avocado contributes a modest amount at about 22 mg per half cup, yet it earns its place because it fits naturally into breakfast and snacks, like avocado on whole grain toast.
For snackers, peanuts and peanut butter are surprisingly useful options. One ounce of peanuts has about 48 mg, while two tablespoons of peanut butter have roughly 49 mg, and magnesium plays a role in maintaining stable blood sugar. Dietitian Dana Ellis Hunnes suggests blending peanut butter with plant milk or yogurt, banana, and berries for a magnesium-rich shake. A medium banana adds about 32 mg and pairs well with oats or yogurt, while dark chocolate made with 70 to 85 percent cacao offers around 65 mg per ounce along with antioxidants. Chia seeds are another powerhouse, with about 111 mg per ounce, and they disappear neatly into oatmeal, smoothies, or yogurt.
Daily magnesium needs vary by age and sex, with general recommendations around 400 mg for men ages 19 to 30 and 310 mg for women in the same range, then 420 mg for men and 320 mg for women after age 31. Low intake may not cause obvious symptoms right away, but prolonged low levels can be linked to nausea, fatigue, vomiting, poor appetite, and general weakness. Most healthy adults can get enough through food, but some people have higher risk of low levels, including older adults and those with certain health conditions or medication use. If you suspect a deficiency or are considering supplements, it is smart to check in with a healthcare professional first.
Which of these magnesium-rich foods do you already eat regularly, and which one would you like to add next? Share your thoughts in the comments.
