What Nutritionists Want You to Know About Foods High in Magnesium

Brown Rice

1/2 cup (cooked): 30 mg

Whole grains, including quinoa and brown rice, offer up magnesium, as well as other nutritional perks. But you can go far beyond your basic side. “You can also think creatively and use different flours that contribute magnesium,” says Taub-Dix. “For example, sorghum flour can be swapped into your favorite baked goods providing 148.8 mg of magnesium vs. only 28 mg of magnesium in [all-purpose] flour. Sorghum also provides fiber, a nutrient most of us don’t get enough of.”

Black Beans

1/2 cup (cooked): 60 mg

When it comes to legumes—whether we’re talking about lentils, chickpeas, cannellini beans, or black beans—there is a whole lot to love. For cooking purposes, they make for a versatile ingredient, working well in a wide range of flavor profiles, and they’re pretty convenient, especially if you opt for canned. Nutritionally speaking, they provide fiber, protein, carbohydrates, B vitamins, iron, copper, manganese, zinc, phosphorous, and magnesium, according to research published by the American Diabetes Association.

Soy Milk

1 cup: 35 mg

This dairy milk alternative is made by soaking soybeans in water for an extended period of time before grinding and filtering. Opt for unsweetened and stir a splash into your coffee, cereal, or use it while baking. (By the way, other soy products like edamame and tofu, also will provide you with a good amount of magnesium.)

Dark Chocolate

1 ounce (70-85%): 65 mg

Looking for a reason to indulge in a nightly sweet treat? We’ve got you! Select a chocolate bar with a high cacao percentage for ultimate health benefits, since these often will have lower sugar contents and less dairy added.

Yogurt

1 cup (plain, whole milk): 30 mg

Make yourself a yogurt parfait in the morning and feel good knowing you’re starting your day with a hit of magnesium. To avoid loading up your a.m. with a ton of sugar, skip the pre-flavored (often saccharine) containers. Instead, pick a plain option and then add in fresh fruits for some sweetness. (Check out this dietitian-backed guide to buying the best yogurt.)

Bananas

1 banana (115 g): 32 mg

While this fruit’s claim to fame is potassium, it also brings magnesium, soluble and insoluble fiber, and vitamin C to the table. Enjoy solo or mash to bake into banana bread or stir into your morning bowl of oatmeal.

Salmon

3 ounces (Atlantic, wild, raw): 25 mg

Fatty fish like salmon offer up heart-health benefits, thanks in part to its omega-3s, which recent studies have shown to lower the risk of heart disease by reducing inflammation in the body.

Avocados

1 avocado (136 g): 39 mg

Whether you’re smashing to serve on avocado toast, slicing and dicing to sprinkle onto tacos and chilled soups, or whipping into a chocolate vegan mousse, know that by adding avocado as an ingredient, you’re boosting the amount of magnesium in your meal—plus getting other heart-healthy, gut-friendly benefits into the equation.

If you’re curious as to how much magnesium you should have in a day, just know that the Recommended Dietary Allowance (RDA) for adults ranges between 310 mg to 420 mg per day and depends on your age, gender, and whether or not you’re pregnant or breastfeeding. That said, it is estimated that over half of adults in the United States (nearly 60%) don’t consume enough.

Despite people lacking in magnesium, “symptoms of acute magnesium deficiency are actually pretty rare. That’s because our bodies store magnesium in bones and soft tissue cells and less than 1% of total body magnesium is stored in blood serum levels that are tightly regulated by your kidneys [so a blood test is only measuring that 1% serum magnesium]. So, while I’m generally a champion for eating more foods that provide magnesium and incorporating these into your diet consistently, I’d also be remiss not to reassure everyone that a blood test isn’t giving you much information by way of dietary magnesium deficiency,” says London.

While you can find plenty of magnesium supplements, the mineral is found in a wide variety of foods, including fortified foods. And, diets high in magnesium have been linked to decreased risk of chronic disease, including heart disease and type 2 diabetes.

“It’s always best to rely on food first, but if you have a magnesium deficiency, you may need to turn to supplements,” says Taub-Dix. “It might be best to split your dose of magnesium to smaller amounts at different times of the day, but better yet, it is best to consult with a health care professional before taking magnesium supplements.”

London agrees, “I’d recommend talking to your doctor if you’re concerned [about your magnesium intake]. Since different forms of magnesium in dietary supplements can have different effects—ranging from a laxative effect to helping with muscle relaxation and ultimately promoting sleep—there’s definitely a time and a place for magnesium in supplement form. But for overall intake and everyday consumption, starting by increasing these foods in your diet is beneficial for both maximizing magnesium intake, as well as increasing the amount of phytonutrients, calcium and potassium, lean protein, healthy fats, fiber, vitamin D, and antioxidants that help support your health and wellbeing overall.”

Less than half of the magnesium you may consume in your diet is absorbed by the body, according to the National Institutes of Health. That said, you may not have to stress. “Despite what the Internet says on this topic, I’m far less concerned about you not optimizing magnesium absorption than I am about the fact that most of us are just not eating enough dietary sources of magnesium on the whole,” says London. “While it’s true that phytates and oxalates (compounds found in plant foods) may inhibit some magnesium absorption, the degree to which this is affecting you is difficult to know and to measure. That said, incorporating a variety of more magnesium-rich foods can help us to booth meet our dietary needs, and offset any potential action of plant compounds that limit magnesium absorption, ultimately reducing the risk of chronic disease over time.”

“Balance is key when it comes to magnesium absorption,” explains Taub-Dix. “It’s good to be aware that calcium, potassium, and sodium could impact magnesium absorption. Interestingly though, both calcium and magnesium are essential for bone health, so balance of each is important.” She also flags a few other factors that can impact magnesium absorption—the use of caffeine, alcohol, oxalates (leafy greens), phytates (legumes), and certain medications (antibiotics, diuretics).

How can I raise my magnesium levels quickly?

“Since there is no tried-and-true way to measure serum magnesium levels in a way that accurately reflects dietary intake, a lot of what we see out there about how to increase magnesium levels quickly is either conjecture, not well-established in human research, or is well-established and based on the urgent, clinically relevant need to restore fluid-electrolyte balance in your bloodstream (an urgent, severe electrolyte balance can cause cardiac arrest!). But if you’re concerned about a decrease in electrolyte levels due to dehydration and electrolyte losses, through sweat, the GI tract, or the respiratory tract, it’s a good idea to ensure proper hydration by consuming adequate fluids and considering electrolyte supplementation (e.g. sports drinks and powders) when necessary,” explains London.

Magnesium-Forward meal ideas

Including magnesium-rich foods on a regular basis is integral, Taub-Dix explains. “With the variety of foods in which magnesium appears, it’s easy to include some at any meal by adding almonds to your morning cereal, leafy greens to your lunchtime salad, and side dishes like sorghum or amaranth at dinner.” Looking for more inspo? Try one of the below recipes from the Prevention Test Kitchen featuring magnesium-rich ingredients.

Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.

Trish (she/her) is the deputy food editor at Good Housekeeping, where she covers all things food, from cooking trends and delicious recipes to top-tested kitchen products and grocery finds. She has more than a decade of experience writing about food for GH, Women’s Health, Prevention, Redbook, Woman’s Day, The Daily Meal and Food Network. When she’s not at the supermarket or trying out a new recipe, you can find her at the beach, in her backyard or on the couch — typically with a glass of wine in hand.

Rachel Lustgarten (she/her), M.S., R.D., C.D.N., is a registered dietitian in clinical practice in New York City. Her primary area of focus is medical nutrition therapy and weight control. Rachel’s passion is sharing her knowledge and expertise of food and nutrition’s role in overall health and wellness. She co-hosts the weekly “Primary Care Medicine” show on SiriusXM Doctor Radio, interviewing expert guests and fielding listener calls and questions about hot topics in health and nutrition. She served as a clinical dietitian at the Comprehensive Weight Control Center at Weill Cornell Medicine and served as an Advisor to the Weill Cornell’s Women’s Nutrition Connection monthly newsletter for 10 years. Rachel received a Master’s degree in Clinical Nutrition from New York University, graduating with honors.