Top 10 Foods Highest in Magnesium

Photo of Daisy Whitbread Written by Daisy Whitbread
BSc (Hons) MSc DipION Photo of Dr. Nicolette Natale Medically Reviewed by
Dr. Nicolette Natale
Evidence Based. References sourced from PubMed. Powered by USDA Nutrition Data.
Top 10 Foods Highest in Magnesium

Magnesium is an essential mineral required by the body for muscle and nerve function, maintaining heart rhythm, building strong bones, and energy production. (1,2,3)

Magnesium is an electrolyte, and a deficiency in magnesium can lead to numbness, abnormal heart rhythms, and coronary spasms. (4) In the long term, magnesium deficiency increases the risk of stroke, Alzheimer's disease, Parkinson's disease, and migraine. (5)

High magnesium foods include dark leafy greens, seeds, beans, fish, whole grains, nuts, dark chocolate, yogurt, avocados, bananas, and more. The current daily value (DV) for magnesium is 420mg. (6,7)

Below is a list of high magnesium foods, for more, see the extended lists of magnesium rich foods, magnesium fruits, and magnesium vegetables.

Top 10 List of High Magnesium Foods

Next Article Next ➞

Printable One Page Sheet

Click to Print
A printable one page sheet of the top 10 high magnesium foods. High magnesium foods include dark leafy greens, seeds, beans, fish, whole grains, nuts, dark chocolate, yogurt, avocados, and bananas.

Extended List of Magnesium Rich Foods

FoodServingMagnesium
1. Rice Bran + 1 cup 219% DV
(922mg)
2. Tofu + 1 cup 35% DV
(146mg)
3. Wheat Germ + 1 oz 22% DV
(91mg)
4. Alaskan King Crab + 1 leg 20% DV
(84mg)
5. Peanut Butter + 2 tbsp 14% DV
(57mg)
6. Molasses + 1 tbsp 12% DV
(48mg)
7. Whole Milk + 1 cup 6% DV
(24mg)
8. Whole Wheat Bread + 1 slice 6% DV
(24mg)
9. Espresso + 1 fluid ounce 6% DV
(24mg)
10. Seaweed (Dried Spirulina) + 1 tbsp 3% DV
(14mg)
11. Coffee + 1 cup 2% DV
(7mg)

How Much Magnesium Do You Need Everyday?

The daily value (%DV) for Magnesium is 420mg and is a general target intended for most people. The Recommended Daily Allowance (RDA) shows specific targets by age and gender. The RDA for magnesium is between 300mg - 420mg for most people. (7)

Life StageRDA
Children
1-3 years old80mg
4-8 years old130mg
Males
9-13 years old240mg
14-18 years old410mg
19-30 years old310mg
31-70 years old420mg
70+ years old420mg
Females
9-13 years old240mg
14-18 years old360mg
19-30 years old310mg
31-70 years old320mg
70+ years old320mg
Pregnancy
14-18 years old335mg
19-30 years old290mg
31-50 years old300mg
Lactation
14-18 years old400mg
19-30 years old350mg
31-50 years old360mg
Source: National Library of Medicine Dietary Reference Intakes for Magnesium

High Risk Groups for a Magnesium Deficiency

  • Athletes - People who exercise over long distances lose electrolytes via sweat and need to replenish their sodium, potassium, magnesium, and phosphorus levels. (8)
  • People with Gastrointestinal Disorders - Most magnesium is absorbed through the colon so people with gastrointestinal disorders like Crohn's disease are at high risk for a magnesium deficiency. (9)
  • Alcoholism - People who consume excess alcohol are prone to magnesium deficiency and need to replenish their magnesium levels. (10)
  • People with Poor Functioning Kidneys - Magnesium deficiency is common in people with chronic kidney disease (CKD) due to the damaged kidneys decreased ability to regulate magnesium levels. (11)
  • The Elderly - As we age the amount of magnesium we absorb decreases and the amount we excrete increases. (12,13)
  • People taking Certain Medications
    • Proton Pump Inhibitors (14)
    • Diuretics: Lasix, Bumex, Edecrin, and hydrochlorothiazide (15)
    • Anti-neoplastic (Cancer) medication: Cisplatin (16)
    • Zinc Supplements (17)

Should I Take Magnesium Supplements

The elderly are the most likely to benefit from magnesium supplements. (18) Benefits include improved insulin response (19), and improved bone mineral density (strong bones). (20)

While athletes should maintain an adequate amount of magnesium, taking supplements is unlikely to enhance their performance. (18,21)

Consult with your doctor or health care provider before taking magnesium supplements, as magnesium can interact with various medications and conditions concerning blood pressure, the kidneys, and more. (22)

Health Benefits of Magnesium

  • Regulation of Blood Pressure - Consuming 500-1000mg of magnesium per day helps to regulate blood pressure and enhances the effect of blood pressure medication. (23,24)
  • Reduced Risk of Type II Diabetes - Magnesium is involved in carbohydrate metabolism and the body's use of insulin. Studies show that low levels of magnesium can be a predictor of type II diabetes. (25) Several studies support a link between magnesium supplementation and improved insulin sensitivity, reducing the risk of type II diabetes. (26,27,28)
  • Reduced Risk of Osteoporosis - Low levels of magnesium are associated with an increased risk of osteoporosis. (29) Consuming the daily recommended amounts of magnesium can help strengthen bones, however, consuming excess magnesium from supplements has not shown any benefits. (30,31) Magnesium should also be part of a healthy diet along with other nutrients important for bones like protein, calcium, and vitamin D. (31)
  • Reduced Risk of Heart Attack and other Cardiovascular Diseases - Numerous studies support a link between elevated blood magnesium and reduced risk of cardiovascular diseases. (32,33,34) Consuming magnesium from foods is preferable as some studies suggest adverse effects from too much magnesium supplementation. (34)
  • Reduced Frequency of Migraine Headaches - Studies show low magnesium levels are associated with migraine headaches. (35) Consumption of magnesium helps prevent migraines. (36) In one study participants who consumed 600mg of magnesium dicitrate experienced a significant reduction in migraine attacks compared to placebo. (37)
  • Alleviation of Premenstrual Syndrome (PMS) - Initial studies suggest that consuming higher amounts of magnesium symptoms associated with reduced PMS symptoms. (38,39)
  • Reduced Insomnia and Better Sleep - Studies in the elderly show magnesium supplementation results in better sleep. (40) For the general population trials showed that magnesium, melatonin, and b-vitamins enhanced sleep, (41) while another study found that magnesium and zinc helped. (42) For more, see the article of foods for a better sleep.

Use the ranking tool links below to select foods and create your own food list to share or print.


View more nutrients with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

Data Sources and References

  1. Limaye CS, Londhey VA, Nadkart MY, Borges NE. Magnesium and Human Health: Perspectives and Research Directions J Assoc Physicians India. 2011 Jan;59:19-22. 21751660
  2. Robertson SP, Johnson JD, Potter JD. Magnesium and the regulation of muscle contraction Biophys J. 1981 Jun;34(3):559-69. doi: 10.1016/S0006-3495(81)84868-0. 7195747
  3. Robertson SP, Johnson JD, Potter JD. Magnesium and the regulation of muscle contraction Biophys J. 1981 Jun;34(3):559-69. doi: 10.1016/S0006-3495(81)84868-0. 7195747
  4. Rude RK. Clinical manifestations of magnesium deficiency Endocrinol Metab Clin North Am. 1993 Jun;22(2):377-95. 8325293
  5. Kirkland AE, Sarlo GL, Holton KF. The Effect of Magnesium Deficiency on Neurological Disorders: A Narrative Review Article Nutrients. 2018 Jun 6;10(6):730. doi: 10.3390/nu10060730. 29882776
  6. U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels
  7. Institute of Medicine (US) Food and Nutrition Board. Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride Washington (DC): National Academies Press (US); 1998. 20845565
  8. Clarkson PM. Exercise and mineral status of athletes: calcium, magnesium, phosphorus, and iron J Sports Sci. 1991 Summer;9 Spec No:91-116. doi: 10.1080/02640419108729869. 1895366
  9. Rosenberg IH, Bengoa JM, Sitrin MD. Magnesium and inflammatory bowel disease Annu Rev Nutr. 1985;5:463-84. doi: 10.1146/annurev.nu.05.070185.002335. 3927951
  10. Flink EB. Magnesium deficiency in alcoholism J Am Coll Nutr. 1985;4(1):17-31. doi: 10.1080/07315724.1985.10720063. 3989138
  11. Sakaguchi Y, Hamano T, Isaka Y. The emerging role of magnesium in CKD Adv Chronic Kidney Dis. 2018 May;25(3):274-280. doi: 10.1053/j.ackd.2017.11.001. 29793667
  12. Barbagallo M, Belvedere M, Dominguez LJ. Magnesium in Aging, Health and Diseases Magnes Res. 2009 Dec;22(4):235-46. doi: 10.1684/mrh.2009.0187. 20228001
  13. Rosanoff A, Weaver CM, Rude RK. A review of magnesium intake in the elderly. A cause for concern? Nutr Rev. 2012 Mar;70(3):153-64. doi: 10.1111/j.1753-4887.2011.00465.x. Epub 2012 Feb 15. 22364157
  14. Semb S, Helgstrand F, Hjørne F, Bytzer P. Magnesium Deficiency and Proton-Pump Inhibitor Use: A Clinical Review World J Gastroenterol. 2017 Oct 7;23(37):6907-6910. doi: 10.3748/wjg.v23.i37.6907. 29085234
  15. Ramsay LE, Yeo WW, Jackson PR. Metabolic effects of diuretics J Cardiovasc Pharmacol. 1992;20 Suppl 11:S49-53; discussion S53-4. 1284144
  16. Schilsky RL, Anderson T. Cisplatin and hypomagnesemia Ann Intern Med. 1979 Jun;90(6):929-31. doi: 10.7326/0003-4819-90-6-929. 375794
  17. Spencer H, Fuller H, Norris C, Williams D. Inhibitory effects of zinc on magnesium balance and magnesium absorption in man J Am Coll Nutr. 1994 Oct;13(5):485-92. doi: 10.1080/07315724.1994.10718439. 7836628
  18. Veronese N, Berton L, Carraro S, Bolzetta F, De Rui M, Perissinotto E, Toffanello ED, Bano G, Pizzato S, Miotto F, Coin A, Manzato E, Sergi G. Can Magnesium Enhance Exercise Performance? Am J Clin Nutr. 2014 Sep;100(3):974-81. doi: 10.3945/ajcn.113.080168. Epub 2014 Jul 9. 25008857
  19. Smellie WS, O'Reilly DS, Martin BJ, Santamaria J. Daily magnesium supplements improve glucose handling in elderly subjects Am J Clin Nutr. 1993 Apr;57(4):594-6. doi: 10.1093/ajcn/57.4.594. 8318108
  20. Cranney A, Horsley T, O'Donnell S, Weiler H, Puil L, Ooi D, Atkinson S, Ward L, Moher D, Hanley D, Fang M, Yazdi F, Garritty C, Sampson M, Barrowman N, Tsertsvadze A, Mamaladze V. Impact of magnesium on bone health in older adults: A systematic review and meta-analysis Evid Rep Technol Assess (Full Rep). 2007 Aug;(158):1-235. 18088161
  21. Pasiakos SM, McLellan TM, Lieberman HR. The effects of magnesium supplementation on exercise performance Sports Med. 2015 Jan;45(1):111-31. doi: 10.1007/s40279-014-0242-2. 25169440
  22. Harmer B, Lee S, Duong TVH, Saadabadi A. Magnesium Toxicity 2022 May 18. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan–. 33351435
  23. Champagne CM. The role of magnesium in hypertension and cardiovascular disease Nutr Clin Pract. 2008 Apr-May;23(2):142-51. doi: 10.1177/0884533608314533. 18390781
  24. Teymoori F, Bidel Z, Nazarzadeh M. The effect of magnesium supplementation on blood pressure in individuals with insulin resistance, prediabetes, or noncommunicable chronic diseases: a meta-analysis of randomized controlled trials Am J Clin Nutr. 2018 Feb 1;107(2):291-293. doi: 10.1093/ajcn/nqx032. 29529148
  25. Bherwani S, Jibhkate SB, Saumya AS, Patel SK, Singh R, Ghotekar LH. Correlation of Serum Magnesium with Insulin Resistance in North Indian Adult Population Horm Mol Biol Clin Investig. 2017 Mar 1;29(3):79-84. doi: 10.1515/hmbci-2016-0024. 27416617
  26. Veronese N, Watutantrige-Fernando S, Luchini C, Solmi M, Sartore G, Sergi G, Manzato E, Barbagallo M, Maggi S, Stubbs B. Effect of magnesium supplementation on glucose metabolism in people with or at risk of diabetes: a systematic review and meta-analysis of double-blind randomized controlled trials Eur J Clin Nutr. 2016 Dec;70(12):1463. doi: 10.1038/ejcn.2016.209. 27924111
  27. Navarrete-Cortes A, Ble-Castillo JL, Guerrero-Romero F, Cordova-Uscanga R, Juárez-Rojop IE, Aguilar-Mariscal H, Tovilla-Zarate CA, Lopez-Guevara Mdel R. The Effects of Oral Magnesium Supplementation on Glycemic Response among Type 2 Diabetes Patients Magnes Res. 2014 Apr-Jun;27(2):48-56. doi: 10.1684/mrh.2014.0361. 25204013
  28. Guerrero-Romero F, Tamez-Perez HE, González-González G, Salinas-Martínez AM, Montes-Villarreal J, Treviño-Ortiz JH, Rodríguez-Morán M. Oral magnesium supplementation improves insulin sensitivity and metabolic control in type 2 diabetic subjects: a randomized double-blind controlled trial Diabetes Metab. 2004 Jun;30(3):253-8. doi: 10.1016/s1262-3636(07)70116-7. 15223977
  29. Rondanelli M, Faliva MA, Peroni G, Infantino V, Gasparri C, Iannello G, Perna S, Riva A, Petrangolini G, Tartara A. An update on magnesium and bone health J Trace Elem Med Biol. 2020 Dec;62:126577. doi: 10.1016/j.jtemb.2020.126577. Epub 2020 Jun 6. 32540741
  30. Rude RK, Singer FR, Gruber HE. Magnesium and osteoporosis: current state of knowledge and future research directions J Am Coll Nutr. 2009 Apr;28(2):131-41. doi: 10.1080/07315724.2009.10719764. 19828898
  31. Cranney A, Horsley T, O'Donnell S, Weiler H, Puil L, Ooi D, Atkinson S, Ward L, Moher D, Hanley D, Fang M, Yazdi F, Garritty C, Sampson M, Barrowman N, Tsertsvadze A, Mamaladze V. Impact of magnesium on bone health in older adults: A systematic review and meta-analysis Evid Rep Technol Assess (Full Rep). 2007 Aug;(158):1-235. 18088161
  32. Fang X, Liang C, Li M, Montgomery S, Fall K, Aaseth J, Cao Y. Dietary Magnesium and Cardiovascular Disease: A Review with Emphasis in Epidemiological Studies J Trace Elem Med Biol. 2016 Dec;38:64-73. doi: 10.1016/j.jtemb.2016.03.014. Epub 2016 Mar 29. 27053099
  33. Velat I, Čulić V. Circulating and dietary magnesium and risk of cardiovascular disease: a systematic review and meta-analysis of prospective studies Am J Clin Nutr. 2014 Mar;99(3):647-8. doi: 10.3945/ajcn.113.077313. 24557532
  34. Kolte D, Vijayaraghavan K, Khera S, Sica DA, Frishman WH. Magnesium and Cardiovascular Disease Cardiol Rev. 2014 Jul-Aug;22(4):182-92. doi: 10.1097/CRD.0000000000000003. 24896250
  35. Sun-Edelstein C, Mauskop A. Magnesium in headache Expert Rev Neurother. 2009 Mar;9(3):369-79. doi: 10.1586/14737175.9.3.369. 19271946
  36. Domitrz I, Cegielska J. The Role of Magnesium in Pathophysiology and Migraine Treatment Nutrients. 2022 Mar 5;14(5):1089. doi: 10.3390/nu14051089. 35268064
  37. Cao Y, Zheng OJ. Magnesium in Migraine Prophylaxis-Is There an Evidence-Based Rationale? A Systematic Review Pain Physician. 2014 Jan-Feb;17(1):1-8. 24452641
  38. Durham PL, Vause CV, Derosier F, McDonald S, Cady R, Martin V. Magnesium in the gynecological practice: a literature review Headache. 2010 May;50(5):844-51. doi: 10.1111/j.1526-4610.2010.01657.x. Epub 2010 Mar 26. 20353434
  39. Xu H, Zhang C, Qian Y, Zou J, Li X, Liu Y, Zhu H, Meng L, Liu S, Zhang W, Yi H, Guan J, Chen Z, Yin S. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial Sleep Med. 2020 Dec;76:113-119. doi: 10.1016/j.sleep.2020.10.018. Epub 2020 Oct 17. 33157425
  40. Lemoine P, Bablon JC, Da Silva C. The Effects of Magnesium - Melatonin - Vit B Complex Supplementation in Treatment of Insomnia Complement Ther Med. 2019 Aug;45:104-108. doi: 10.1016/j.ctim.2019.05.024. Epub 2019 May 25. 31331545
  41. Lemoine P, Bablon JC, Da Silva C. The Effects of Magnesium - Melatonin - Vit B Complex Supplementation in Treatment of Insomnia Complement Ther Med. 2019 Aug;45:104-108. doi: 10.1016/j.ctim.2019.05.024. Epub 2019 May 25. 31331545
  42. Braam W, Didden R, Smits M, Curfs L. The effect of melatonin, magnesium, and zinc on primary insomnia in long-term care facility residents in Italy: a double-blind, placebo-controlled clinical trial J Intellect Disabil Res. 2008 Mar;52(Pt 3):256-64. doi: 10.1111/j.1365-2788.2007.01016.x. 18261024
MyFoodData provides free nutrition data tools and articles to help you organize and understand the foods you eat.

Try the recipe nutrition calculator, or daily meal planner.

Create a free account to log and track foods.