Introduction
Magnesium is one of the most important micronutrients, playing a supportive role in muscle recovery, sleep, and stress reduction, just to name a few. Outside of iron, calcium, and potassium, no other mineral is required to be present on a nutrition label. Which is a shame, because most people should be paying more attention to their magnesium intake.
Along with sodium and potassium, magnesium is a critical electrolyte for your body. Often lost during sweating, magnesium plays a vital role in forming the structures of proteins, mitochondria, and bones in your body. Magnesium has been shown to not only aid in recovery by reducing muscle cramps and soreness, but it can also lead to improved exercise performance.
Magnesium is crucial for muscle and mind relaxation, ATP production, gene maintenance, nervous system regulation, formation of proteins, and much more. This mineral is a cofactor in hundreds of different biochemical reactions in your body, and is found in ample amounts in nuts, seeds, and beans.
High Magnesium Foods
Why Do You Need Magnesium?
It's estimated that 75% of American adults are magnesium deficient. This is largely in part due to our ultra-processed diet, which is entirely void of most micronutrients, magnesium included. Most people don't realize they're deficient in this crucial mineral.
Optimal magnesium consumption is linked with better sleep, improved mood, protection against heart disease and Type 2 Diabetes, lower risk of cancer, lower blood pressure and cortisol, and improved mood. Quite literally, a magnesium supplement is a "chill pill"; magnesium supplementation has been shown to significantly combat depression and anxiety.
Consuming optimal levels of magnesium, either through food or supplementation, is vital to your health. Magnesium plays a role in protein synthesis, creation of DNA and RNA, muscle recovery and relaxation, preserving nerve and brain cells, and regulating blood sugar. These are all slowed down with alcohol and caffeine consumption, as magnesium is not able to perform its job properly.
Benefits of Magnesium
Symptoms of Magnesium Deficiency (Hypomagnesemia)
Daily Consumption
Magnesium Content
Meat (raw)
Fish and Seafood (raw unless specified)
Beans (dried)
Vegetables (raw)
Fruit
Nuts and Seeds (raw)
Grains (raw)
Other
Best Sources of Magnesium
Per serving: Hemp seeds - 196.0 mg (1 oz, 28g)
Per 100 g: Hemp seeds - 700.0 mg
Per 100 cal: Swiss chard - 426.3 mg
Sources
Magnesium is one of the most important micronutrients, playing a supportive role in muscle recovery, sleep, and stress reduction, just to name a few. Outside of iron, calcium, and potassium, no other mineral is required to be present on a nutrition label. Which is a shame, because most people should be paying more attention to their magnesium intake.
Along with sodium and potassium, magnesium is a critical electrolyte for your body. Often lost during sweating, magnesium plays a vital role in forming the structures of proteins, mitochondria, and bones in your body. Magnesium has been shown to not only aid in recovery by reducing muscle cramps and soreness, but it can also lead to improved exercise performance.
Magnesium is crucial for muscle and mind relaxation, ATP production, gene maintenance, nervous system regulation, formation of proteins, and much more. This mineral is a cofactor in hundreds of different biochemical reactions in your body, and is found in ample amounts in nuts, seeds, and beans.
High Magnesium Foods
Why Do You Need Magnesium?
It's estimated that 75% of American adults are magnesium deficient. This is largely in part due to our ultra-processed diet, which is entirely void of most micronutrients, magnesium included. Most people don't realize they're deficient in this crucial mineral.
Optimal magnesium consumption is linked with better sleep, improved mood, protection against heart disease and Type 2 Diabetes, lower risk of cancer, lower blood pressure and cortisol, and improved mood. Quite literally, a magnesium supplement is a "chill pill"; magnesium supplementation has been shown to significantly combat depression and anxiety.
Consuming optimal levels of magnesium, either through food or supplementation, is vital to your health. Magnesium plays a role in protein synthesis, creation of DNA and RNA, muscle recovery and relaxation, preserving nerve and brain cells, and regulating blood sugar. These are all slowed down with alcohol and caffeine consumption, as magnesium is not able to perform its job properly.
Benefits of Magnesium
- Lowers blood pressure
- Lowers blood sugar
- Improves mood
- Combats depression and anxiety
- Enhances sleep
- Enhances ATP production
- Improves immune system
- Improves thyroid health
- Lowers risk of diabetes
- Lowers risk of cancer
- Improves cardiovascular health
- Quicker muscle recovery
- Prevents fatigue and light-headedness
- Reduces brain fog
- Improves insulin sensitivity
- Combats metabolic syndrome
- Prevents muscle cramps
- Lowers cortisol
- Benefits muscle and nerve function
- Aids in DNA repair
- Aids in energy production
- Aids in protein synthesis
- Improves bone density
- Reduces inflammation
- Improves symptoms of PCOS
- Prevents migraines
Symptoms of Magnesium Deficiency (Hypomagnesemia)
- Nausea
- Fatigue
- Appetite loss
- Anxiety
- Depression
- Migraines
- Muscle cramps
- High blood pressure
- Type 2 Diabetes
- Insulin Resistance
- Metabolic Syndrome
- Heart disease
- Chronic Inflammation
- Brain fog
- Osteoporosis
- Mood swings
- Elevated cortisol
- Elevated glucose, insulin, and A1C
- Weakness
- Numbness
- Tingling
- Abnormal heart beat
- Seizures
- Hypocalcemia (low calcium levels)
- Hypokalemia (low potassium levels)
Daily Consumption
- Men: 400 mg
- Women: 310 mg
- Optimal Test Range: 5.0 - 6.4 mg/dL
- Note: Absorption rate of magnesium is about 30-40%, and can be improved with sufficient protein, vitamin B6, vitamin D, and selenium intake
Magnesium Content
| Food | Serving Size | Mg Per Serving |
Mg Per 100 g |
Mg Per 100 cal |
|---|---|---|---|---|
| Chicken breast (boneless and skinless) |
4 oz (113 g) | 31.64 mg | 28.0 mg | 23.32 mg |
| Pork tenderloin | 4 oz (113 g) | 30.51 mg | 27.0 mg | 24.76 mg |
Fish and Seafood (raw unless specified)
| Food | Serving Size | Mg Per Serving |
Mg Per 100 g |
Mg Per 100 cal |
|---|---|---|---|---|
| Anchovies (canned) |
1.6 oz (45 g) | 31.05 mg | 69.0 mg | 32.84 mg |
| Mackerel (canned) |
3 oz (85 g) | 31.45 mg | 37.0 mg | 23.72 mg |
| Mussels | 3 oz (85 g) | 28.9 mg | 34.0 mg | 39.54 mg |
| Octopus | 3 oz (85 g) | 25.5 mg | 30.0 mg | 36.6 mg |
| Salmon | 3 oz (85 g) | 22.95 mg | 27.0 mg | 21.25 mg |
| Sardines (canned) |
3 oz (85 g) | 33.15 mg | 39.0 mg | 18.76 mg |
Beans (dried)
| Food | Serving Size | Mg Per Serving |
Mg Per 100 g |
Mg Per 100 cal |
|---|---|---|---|---|
| Black beans | 1/4 cup (50 g) | 82.08 mg | 171.0 mg | 50.1 mg |
| Kidney beans | 1/4 cup (50 g) | 69.0 mg | 138.0 mg | 40.99 mg |
| Navy beans | 1/4 cup (50 g) | 87.5 mg | 175.0 mg | 51.98 mg |
| Pinto beans | 1/4 cup (50 g) | 88.0 mg | 176.0 mg | 50.69 mg |
| Soybeans | 1/4 cup (50 g) | 140.0 mg | 280.0 mg | 62.72 mg |
Vegetables (raw)
| Food | Serving Size | Mg Per Serving |
Mg Per 100 g |
Mg Per 100 cal |
|---|---|---|---|---|
| Artichokes | 1 cup (150 g) | 63.0 mg | 42.0 mg | 79.25 mg |
| Spinach | 1 cup (30 g) | 23.7 mg | 79.0 mg | 343.49 mg |
| Swiss chard | 1 cup (36 g) | 29.16 mg | 81.0 mg | 426.3 mg |
Fruit
| Food | Serving Size | Mg Per Serving |
Mg Per 100 g |
Mg Per 100 cal |
|---|---|---|---|---|
| Avocado | 1 avocado (136 g) | 39.44 mg | 29.0 mg | 17.37 mg |
| Banana | 1 banana (110 g) | 29.7 mg | 27.0 mg | 30.35 mg |
| Coconut | 1 oz (28 g) | 8.96 mg | 32.0 mg | 9.02 mg |
| Dates | 6 Deglet Noor or 2 Medjool (40 g) |
17.2 mg | 43.0 mg | 15.27 mg |
| Dried Figs | 1/4 cup (40 g) | 27.2 mg | 68.0 mg | 27.34 mg |
Nuts and Seeds (raw)
| Food | Serving Size | Mg Per Serving |
Mg Per 100 g |
Mg Per 100 cal |
|---|---|---|---|---|
| Almonds | 1 oz (28 g) | 75.6 mg | 270.0 mg | 46.71 mg |
| Brazil Nuts | 1 oz (28 g) | 105.28 mg | 376.0 mg | 57.15 mg |
| Cashews | 1 oz (28 g) | 81.76 mg | 292.0 mg | 52.85 mg |
| Chia seeds | 1 oz (28 g) | 93.8 mg | 335.0 mg | 69.35 mg |
| Flaxseeds | 1 oz (28 g) | 109.76 mg | 392.0 mg | 73.7 mg |
| Hemp seeds | 1 oz (28 g) | 196.0 mg | 700.0 mg | 126.7 mg |
| Peanuts | 1 oz (28 g) | 47.04 mg | 168.0 mg | 29.57 mg |
| Pine nuts | 1 oz (28 g) | 70.28 mg | 251.0 mg | 37.4 mg |
| Pumpkin seeds | 1 oz (28 g) | 165.76 mg | 592.0 mg | 105.97 mg |
| Sesame seeds | 1 oz (28 g) | 98.28 mg | 351.0 mg | 61.43 mg |
| Sunflower seeds | 1 oz (28 g) | 91.0 mg | 325.0 mg | 55.58 mg |
Grains (raw)
| Food | Serving Size | Mg Per Serving |
Mg Per 100 g |
Mg Per 100 cal |
|---|---|---|---|---|
| Amaranth | 1/4 cup (48 g) | 119.04 mg | 248.0 mg | 66.96 mg |
| Brown Rice | 1/4 cup (46 g) | 53.36 mg | 116.0 mg | 31.55 mg |
| Buckwheat | 1/4 cup (43 g) | 99.33 mg | 231.0 mg | 67.45 mg |
| Popcorn | 3 tbsp (40 g), unpopped 7.5 cups (40 g), popped |
57.2 mg | 143.0 mg | 37.18 mg |
| Quick oats | 1/2 cup (40 g) | 55.2 mg | 138.0 mg | 36.43 mg |
| Quinoa | 1/4 cup (43 g) | 84.71 mg | 197.0 mg | 53.58 mg |
| Whole wheat flour | 1/4 cup (30 g) | 42.47 mg | 137.0 mg | 40.28 mg |
| Wild rice | 1/4 cup (40 g) | 70.8 mg | 177.0 mg | 49.56 mg |
Other
| Food | Serving Size | Mg Per Serving |
Mg Per 100 g |
Mg Per 100 cal |
|---|---|---|---|---|
| 100% chocolate | 1 oz (28 g) | 91.56 mg | 327.0 mg | 51.01 mg |
| Cocoa powder | 1 tbsp (5 g) | 24.95 mg | 499.0 mg | 219.06 mg |
Per serving: Hemp seeds - 196.0 mg (1 oz, 28g)
Per 100 g: Hemp seeds - 700.0 mg
Per 100 cal: Swiss chard - 426.3 mg
Sources