Heralded as a boon to sleep, muscle recovery, and more, magnesium supplements are having a moment — and perhaps for good reason. “It’s estimated that between 45 and 60 percent of adults don’t get enough magnesium,” says Maddie Pasquariello, MS, RD.
But even if you think you’ve been noticing signs of a potential deficiency — common symptoms include low energy, sleep disturbances and muscle cramping — that doesn’t necessarily mean you have to add another supplement to your stack. While magnesium is one of the most important minerals in the body, playing a crucial role in literally hundreds of bodily processes ranging from blood pressure regulation to muscle contraction, it’s also one of the most abundant micronutrients in our food.
In fact, if you know what to look out for, it’s really quite easy to hit the NHS-recommended 300 milligrams per day. “You can totally get enough magnesium through food,” Pasquariello says. “If you’re mindful to include some kind of magnesium-rich foods at every meal, which is not difficult, it is very unlikely that you’ll be deficient.”
Here are some of the most common magnesium-rich foods that you’re likely to actually eat, recommended by registered dieticians.
Pumpkin seeds
“When it comes to increasing magnesium intake through food, pumpkin seeds are one of the richest sources you can get,” says Jenny Finke, MS, RD. “Just a small handful of pumpkin seeds can cover nearly half of your daily needs.”
In addition to packing a whopping 160 milligrams of magnesium per 30 grams, pumpkin seeds are also high in protein, fat, fibre, potassium, and antioxidants — and they’re easy to add to sweet and savory dishes alike. “I personally like to sprinkle them over Greek yogurt and berries for a salty crunch, but they’re also a tasty addition to salads or oatmeal,” Finke says. “They can even be blended into pesto for a richer, more nutty flavor profile.”
Almonds
“Beyond offering healthy fats and protein that support stable energy levels and help reduce cravings, almonds are another excellent source of magnesium,” says Finke. One ounce (approximately 25 almonds, give or take) will net you around 80 grams of magnesium.
“Some ways to incorporate almonds into your diet include adding them to trail mix or granola, snacking on dry-roasted almonds, mixing slivered almonds into yogurt, or sprinkling them into salads for added crunch,” says Hillary Cecere, MS, RDN. “They also work well as a topping for roasted vegetables.”
Chia seeds
“Chia seeds are a great source of magnesium, but also lots of other nutrients, including omega-3s, calcium, fibre, and protein,” says Rachel Raymond, RD. “One ounce, or about three tablespoons, contains 111 milligrams of magnesium” — circa a third of your daily requirement.
Beyond their inherent fibre content, chia seeds can be particularly useful for aiding digestion. Just be sure to soak them first. “If you eat a bunch of dry chia seeds — say, on your salad or something — without soaking them first, that could potentially upset your digestion, because they’re going to draw water out of your gastrointestinal system as they’re digested,” says Pasquariello. “When you soak chia, it gets that gel-like texture, which is going to help stimulate digestion. If you can do that beforehand, you’re just going to get a bit more of the benefits.”
Black beans
“Most beans contain some level of magnesium, but black beans tend to be the most accessible and affordable,” says Pasquariello, who notes that half a cup of cooked baked beans delivers about 60 milligrams of magnesium. “They’re also a great source of protein, fibre, and other micronutrients like folate, iron, and vitamin B6.”
While nuts and seeds will generally contain more magnesium, beans might be the better option if you’re keeping a close watch on your macros. “If you’re eating a lot of nuts and seeds, the fat can quickly add up,” Pasquariello says. “But beans are very low in fat, which makes them a good option to add bulk to your grain bowls, soups, stews, burritos, and things like that.”
Quinoa
If you’re looking to max out your magnesium without the use of supplements, quinoa is a mealtime MVP, providing the ultimate base for a healthy bowl. “One cup of cooked quinoa packs about 120 milligrams of magnesium, which is great,” says Pasquariello.
