Magnesium is a vital mineral that plays a key role in over 300 biochemical reactions in the body. From supporting muscle and nerve function to regulating blood pressure and maintaining strong bones, magnesium is essential for overall health and wellbeing. Yet, many people don’t get enough of it through their diet, and that’s where smart food choices come in.
In this blog, we’ll explore the best magnesium-rich foods, how to incorporate them into your meals, and tips for boosting your intake naturally. Whether you're looking to improve sleep, reduce stress, or support heart health, understanding magnesium’s role in nutrition is a great place to start. You can also browse our curated magnesium collection page for supplements, recipes, and more wellness resources.
Why Do We Need Magnesium From Our Food?
Magnesium is one of the most essential minerals in the human diet and yet it’s often overlooked. Found naturally in many foods, magnesium supports a wide range of bodily functions that keep us energised, balanced, and resilient. Unlike some nutrients that the body can store or produce, magnesium must be consumed regularly through food or supplements to maintain optimal levels.
Below, we explore the key benefits of magnesium and why it deserves a starring role in your daily nutrition:
| Function | Why It Matters |
| Energy Production | Magnesium helps convert food into energy, powering every cell in your body. |
| Muscle Function | It supports muscle contraction and relaxation, reducing cramps and improving performance. |
| Nervous System Regulation | Magnesium helps regulate neurotransmitters, promoting calmness and better sleep. |
| Bone Health | Around 60% of magnesium is stored in bones, contributing to bone density and strength. |
| Heart Health | It helps maintain a steady heartbeat and supports healthy blood pressure levels. |
| Blood Sugar Control | Magnesium plays a role in insulin regulation and glucose metabolism. |
| Mood & Mental Health | Low magnesium levels have been linked to anxiety, depression, and mood swings. |
| Anti-Inflammatory Effects | Adequate magnesium intake may help reduce chronic inflammation. |
Why Food Sources Matter While supplements can help, getting magnesium from whole foods ensures better absorption and additional nutrients. Leafy greens, nuts, seeds, whole grains, and legumes are all excellent sources. Plus, magnesium-rich foods often come with fibre, antioxidants, and healthy fats which is a win-win for your wellbeing.
Sources of Magnesium in Food
Magnesium is found in a wide variety of whole foods, especially those rich in fibre, healthy fats, and plant-based nutrients. Including magnesium-rich foods in your daily diet is one of the most effective ways to support energy levels, muscle function, and overall wellbeing. Below, we break down some of the top food sources of magnesium and how much of this essential mineral you’ll find in a standard 100g serving. This makes it easier to compare and plan your intake across different meals and dietary preferences.
Magnesium in Plant-Based Foods
| Food Source | Magnesium (per 100g) |
| Spinach (boiled) | 79 mg |
| Pumpkin seeds | 534 mg |
| Almonds | 268 mg |
| Black beans (boiled) | 60 mg |
| Avocado | 29 mg |
| Dark chocolate (70–85%) | 228 mg |
| Quinoa (cooked) | 64 mg |
| Tofu | 53 mg |
Magnesium in Animal-Based Foods
| Food Source | Magnesium (per 100g) |
| Salmon (cooked) | 30 mg |
| Mackerel (cooked) | 97 mg |
| Chicken breast (cooked) | 27 mg |
| Milk (whole) | 11 mg |
| Eggs | 12 mg |
Magnesium in Grains & Cereals
| Food Source | Magnesium (per 100g) |
| Brown rice (cooked) | 44 mg |
| Oats (rolled, dry) | 177 mg |
| Whole wheat bread | 75 mg |
| Buckwheat (cooked) | 51 mg |
Dietary Restrictions & Supplementation
If dietary preferences, allergies, or intolerances prevent you from including these foods in your meals, such as nut allergies, vegan diets, or gluten sensitivities, magnesium supplementation can help you meet your intake goals. Supplements offer a convenient and reliable way to maintain healthy magnesium levels, especially when food sources are limited. Explore our magnesium collection page for trusted options tailored to your lifestyle.
How Much Magnesium Do We Need Daily?
Magnesium requirements vary depending on age, sex, and life stage. While most people can meet their needs through a balanced diet, understanding the recommended daily intake helps ensure you're getting enough of this essential mineral to support your health.
Below is a breakdown of the Recommended Dietary Allowance (RDA) for magnesium, based on general guidelines:
| Group | Recommended Daily Intake |
| Children (1–3 years) | 80 mg |
| Children (4–8 years) | 130 mg |
| Children (9–13 years) | 240 mg |
| Teen Boys (14–18 years) | 410 mg |
| Teen Girls (14–18 years) | 360 mg |
| Adult Men (19–30 years) | 400 mg |
| Adult Men (31+ years) | 420 mg |
| Adult Women (19–30 years) | 310 mg |
| Adult Women (31+ years) | 320 mg |
| Pregnant Women | 350–400 mg |
| Breastfeeding Women | 310–360 mg |
These values are general recommendations and may vary slightly depending on regional health guidelines or individual health conditions.
Struggling to Meet Your Magnesium Needs?
If dietary restrictions, allergies, or lifestyle choices make it difficult to reach these intake levels, for example, if you're vegan, gluten-free, or nut-free, magnesium supplementation can help bridge the gap. Supplements offer a convenient and reliable way to support your daily magnesium needs.
Why Choose Supplement Hub?
Supplement Hub is a trusted provider of high-quality nutritional supplements. We offer a comprehensive range of vitamins, minerals and other essential nutrients to support a healthy lifestyle journey at every stage of life, from infancy to adulthood, through hormonal shifts like menopause and andropause (male menopause), and into graceful aging.
We always recommend consulting with a healthcare professional before selecting the right supplements for you.
