<img src="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/seeds-922f0bc.jpg?quality=90&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2020/08/seeds-922f0bc.jpg?quality=90&resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2020/08/seeds-922f0bc.jpg?quality=90&resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-447008 alignnone size-landscape_thumbnail" alt="Bowls of sunflower and pumpkin seeds" title="What is magnesium?" /> <p>The fourth most abundant mineral in the body, magnesium is required for the heart and circulation, for blood sugar balance, mood and sleep. Discover which foods are a useful source.</p>
<h2>What is magnesium?</h2>
<p>Magnesium is an important mineral, required by the body to maintain optimal health. It is one of the <a href="https://www.ncbi.nlm.nih.gov/pubmed/25540137/" target="_blank" rel="noopener">most abundant minerals</a> and is essential for <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5690358/" target="_blank" rel="noopener">hundreds of biochemical reactions</a>, including those responsible for maintaining heart and metabolic health. Despite its <a href="https://pubmed.ncbi.nlm.nih.gov/26404370/" target="_blank" rel="noopener">importance to health</a>, studies suggest many of us – potentially 50 per cent – don’t get enough of this essential mineral.</p>
<p><strong>Check out our <a href="/vitamins-and-minerals" target="_blank" rel="noopener">Vitamins and Minerals Information Hub</a> to learn more about key nutrients – from whether you’re getting <a href="/howto/guide/spotlight-high-iron" target="_blank" rel="noopener">enough iron</a> to which are the <a href="/howto/guide/best-calcium-rich-foods" target="_blank" rel="noopener">best food sources of calcium</a>.</strong></p>
<p><em>Always speak to your GP or healthcare provider before taking a new supplement or if you are concerned about nutritional deficiencies.</em></p>
<h2>Why do we need magnesium?</h2>
<p>Approximately <a href="https://www.mdpi.com/2072-6643/9/11/1189/htm" target="_blank" rel="noopener">60 per cent of magnesium</a> is locked inside our bones, making it an important factor for bone strength and health. The remainder is utilised in soft tissues including the liver, muscles, heart and kidneys and the fluid inside these, known as intracellular fluid.</p>
<p>It is inside this fluid that magnesium participates in more than 300 biochemical reactions with roles ranging from <a href="https://www.ncbi.nlm.nih.gov/pubmed/25540137/" target="_blank" rel="noopener">protein synthesis</a>, <a href="https://www.mdpi.com/2072-6643/9/11/1189/htm" target="_blank" rel="noopener">calcium balance</a>, <a href="https://www.ncbi.nlm.nih.gov/pubmed/29480918" target="_blank" rel="noopener">vitamin D formation</a> to <a href="https://www.ncbi.nlm.nih.gov/pubmed/25540137/" target="_blank" rel="noopener">muscle contraction</a>. Magnesium is essential for regulating <a href="https://www.ncbi.nlm.nih.gov/pubmed/25540137/" target="_blank" rel="noopener">heart</a> rhythm and <a href="https://www.ncbi.nlm.nih.gov/pubmed/21288611" target="_blank" rel="noopener">blood sugar (glucose) levels</a> and it <a href="https://www.ncbi.nlm.nih.gov/pubmed/28392499" target="_blank" rel="noopener">supports immune function</a>.</p>
<p>Read more about the <a href="/howto/guide/health-benefits-of-magnesium" target="_blank" rel="noopener">health benefits of magnesium</a>.</p>
<h2>How much magnesium do I need?</h2>
<p>Daily UK recommendations for men and women are 300mg and 270mg respectively.</p>
<h2>Can we have too much?</h2>
<p>Too much magnesium from food doesn’t pose a problem for healthy people as any excess is <a href="https://www.ncbi.nlm.nih.gov/pubmed/19274487?dopt=Abstract" target="_blank" rel="noopener">excreted by the kidneys</a> via the urine. However, taking high dose supplements may cause gut problems such as <a href="https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#h8" target="_blank" rel="noopener">diarrhoea</a>,<a href="https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#h8" target="_blank" rel="noopener"> nausea or stomach cramping</a>. Guidance <a href="https://cot.food.gov.uk/sites/default/files/vitmin2003.pdf" target="_blank" rel="noopener">recommends</a> that you not exceed a daily intake of 400mg.</p>
<h2>What are the top food sources of magnesium?</h2>
<p>Although found in a number of foods, including green leafy vegetables, nuts and seeds, unless you’re eating a varied diet you may not achieve the recommended daily amount of <a href="https://www.nhs.cuk/conditions/vitamins-and-minerals/others/" target="_blank" rel="noopener">270mg</a> (women). Nutritional surveys support this, with reports of <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6060686/" target="_blank" rel="noopener">low magnesium levels</a> among young adults in their 20s, especially women. Other aspects of our diet can affect how efficiently we absorb magnesium. These include high intakes of <a href="https://www.researchgate.net/publication/279923885_Effects_of_caffeine_on_health_and_nutrition_A_Review" target="_blank" rel="noopener">caffeine</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/7836627/" target="_blank" rel="noopener">zinc supplementation</a>.</p>
<h2>Foods high in magnesium</h2>
<p>Ensure you’re getting adequate amounts of magnesium by including a wide selection of the following foods in your regular diet:</p>
<h3>1. Seeds</h3>
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<p>Seeds contain all the nutrients a plant needs to develop and grow, because of this they are extremely nutritious and make valuable contributions to your magnesium intake.<br>
<strong>Amount of magnesium per 100g:</strong></p>
<ul>
<li> Flaxseed – 392mg</li>
<li>Sesame seeds – 370mg</li>
<li>Chia seeds – 335mg</li>
<li> Pumpkin seeds – 270mg</li>
</ul>
<p>Increase your intake with recipes that use <a href="/recipes/collection/tahini-recipes" target="_blank" rel="noopener">tahini</a>, <a href="/recipes/apple-linseed-porridge" target="_blank" rel="noopener">flaxseeds (linseed)</a>, <a href="/recipes/pumpkin-seed-butter" target="_blank" rel="noopener">pumpkin</a> and <a href="/recipes/apricot-seed-overnight-chia" target="_blank" rel="noopener">chia</a>.</p>
<h3>2. Nuts</h3>
<p>Convenient and nourishing, nuts are a tasty snack and despite being high in fat, make an important contribution to a healthy, balanced diet. Each nut has different nutritional credentials, with some nuts being richer in certain nutrients than others.<br>
<strong>Amount of magnesium per 100g:</strong></p>
<ul>
<li>Almonds – 270mg</li>
<li>Brazil nuts – 254mg</li>
<li>Cashew – 250mg</li>
<li>Hazelnuts – 160mg</li>
<li>Walnuts – 160mg</li>
</ul>
<p>Nuts are easy to include in your diet – make them the start to your day with our <a href="/recipes/apricot-hazelnut-muesli" target="_blank" rel="noopener">apricot & hazelnut muesli</a> or our <a href="/recipes/almond-butter" target="_blank" rel="noopener">almond butter</a>, or a hero ingredient in a <a href="/recipes/cashew-curry" target="_blank" rel="noopener">curry</a> or a <a href="/recipes/puy-lentil-salad-with-beetroot-walnuts" target="_blank" rel="noopener">salad</a>.</p>
<h3>3. Beans and legumes</h3>
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<img class="wp-image-878285 align size-landscape_thumbnail image-handler__image image-handler__image–aspect no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Beans-and-legumes-f1e0401.jpg?quality=90&resize=619%2C413" width="620" height="413" alt="Rows of different beans and legumes" title="Beans and legumes">
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<p>Although often considered a nut, peanuts are actually a member of the legume (bean) family and make a particularly useful contribution of magnesium. Legumes are a good source of plant-based protein, they’re also high in fibre and contribute a variety of vitamins and minerals.<br>
<strong>Amount of magnesium per 100g:</strong></p>
<ul>
<li>Peanuts – 210mg</li>
<li>Edamame – 61mg</li>
<li>Tofu (soya beans) – 23mg</li>
<li>Chickpeas (canned) – 37mg</li>
<li>Pinto beans (canned) – 32mg</li>
<li>Kidney beans (canned) – 30mg</li>
<li>Red lentils (boiled) – 26mg</li>
</ul>
<p>Check out our delicious <a href="/recipes/peanut-butter-date-oat-pots" target="_blank" rel="noopener">peanut butter date & oat pots</a>, our <a href="/recipes/edamame-falafel-wraps">edamame & chickpea falafel wraps</a>, <a href="/recipes/peppered-pinto-beans" target="_blank" rel="noopener">peppered pinto beans</a> and our <a href="/recipes/spicy-red-lentil-chilli-with-guacamole-rice" target="_blank" rel="noopener">spicy red lentil chilli</a>.</p>
<h3>4. Green leafy veg</h3>
<p>Often cited as a good source of magnesium, green leafy veggies make a useful contribution, especially the darker leaves, such as spinach and chard.<br>
<strong>Amount of magnesium per 100g:</strong></p>
<ul>
<li>Spinach (boiled) – 112mg</li>
<li> Chard (boiled) – 86mg</li>
<li>Rocket (raw) – 28mg</li>
</ul>
<p>Offering an impressive nutrient profile, leafy greens make a valuable addition to your daily diet – include them in our <a href="/recipes/curried-spinach-eggs-chickpeas" target="_blank" rel="noopener">curried spinach eggs</a>, <a href="/recipes/chard-sweet-potato-peanut-stew">chard, sweet potato and peanut stew</a>, and <a href="/recipes/rocket-pesto">rocket pesto</a>.</p>
<h3>5. Grains</h3>
<p>Whole-grains like wheat and barley, as well as rice and pseudo-grains like quinoa, are useful sources of magnesium.<br>
<strong>Amount of magnesium per 100g:</strong></p>
<ul>
<li>Quinoa (boiled) – 64mg</li>
<li>Wholegrain brown rice (boiled) – 48mg</li>
<li>Bulgur wheat (boiled) – 32mg</li>
<li>Barley (boiled) – 22mg</li>
</ul>
<p>Increase your intake with our <a href="/recipes/quinoa-chilli-avocado-coriander" target="_blank" rel="noopener">quinoa chilli</a>, <a href="/recipes/stir-fried-chicken-broccoli-brown-rice" target="_blank" rel="noopener">stir-fried chicken with broccoli & brown rice</a>, <a href="/recipes/charred-sweetcorn-red-pepper-bulgur-wheat-pilaf" target="_blank" rel="noopener">charred sweetcorn & bulgur wheat pilaf</a> or our <a href="/recipes/squash-barley-salad-balsamic-vinaigrette" target="_blank" rel="noopener">squash barley salad</a>.</p>
<h3>6. High cocoa chocolate</h3>
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<source media="(min-width: 992px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Cocoa-9b501bd.jpg?webp=true&quality=90&resize=620%2C413, https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Cocoa-9b501bd.jpg?webp=true&quality=45&resize=1239%2C826 2x, https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Cocoa-9b501bd.jpg?webp=true&quality=45&resize=1859%2C1239 3x, https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Cocoa-9b501bd.jpg?webp=true&quality=45&resize=2478%2C1652 4x" type="image/webp">
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<source media="(min-width: 590px)" data-srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Cocoa-9b501bd.jpg?quality=90&resize=555%2C370, https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Cocoa-9b501bd.jpg?quality=45&resize=1110%2C740 2x, https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Cocoa-9b501bd.jpg?quality=45&resize=1667%2C1111 3x, https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Cocoa-9b501bd.jpg?quality=45&resize=2222%2C1481 4x" type="image/jpeg">
<img class="wp-image-878288 align size-landscape_thumbnail image-handler__image image-handler__image–aspect no-wrap js-lazyload" srcset="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" data-src="https://images.immediate.co.uk/production/volatile/sites/30/2024/03/Cocoa-9b501bd.jpg?quality=90&resize=620%2C413" width="620" height="413" alt="Cocoa" title="Cocoa">
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<p>Rich in protective plant compounds called polyphenols, high cocoa chocolate offers a host of health benefits from supporting mood and brain function to being heart friendly. It is also a rich source of magnesium as well as contributing other valuable minerals like iron, copper and manganese. To optimise the many benefits of dark chocolate choose a product containing <a href="https://pubmed.ncbi.nlm.nih.gov/34530112/" target="_blank" rel="noopener">at least 85 per cent cocoa solids</a>.</p>
<p><strong>Amount of magnesium per 100g:</strong></p>
<ul>
<li>Dark high cocoa chocolate – 89mg</li>
</ul>
<p>Try this delicious <a href="/recipes/burnt-aubergine-veggie-chilli" target="_blank" rel="noopener">aubergine chilli</a> with dark chocolate.</p>
<h3>7. Fruit</h3>
<p>Banana and avocado both make useful contributions.<br>
<strong>Amount of magnesium per 100g:</strong></p>
<ul>
<li>Banana – 27mg</li>
<li>Avocado – 25mg</li>
</ul>
<p>Try our <a href="/recipes/guacamole-mango-salad-black-beans" target="_blank" rel="noopener">guacamole and mango black bean salad</a>, our <a href="/recipes/avocado-roasted-broccoli-sesame-rice-salad" target="_blank" rel="noopener">avocado, roasted broccoli & sesame rice</a> or our <a href="/recipes/fragrant-spiced-chicken-banana-sambal" target="_blank" rel="noopener">fragrant spiced chicken with banana sambal</a>.</p>
<h3>8. Fish and seafood</h3>
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</div>
<p>Fish and seafood are good sources of magnesium as well as other minerals including <a href="/howto/guide/what-iodine" target="_blank" rel="noopener">iodine</a>.</p>
<p><strong>Amount of magnesium per 100g:</strong></p>
<ul>
<li>Sardines (canned) – 46mg</li>
<li>Tuna (baked) – 41mg</li>
<li>Prawns (cooked) – 36mg</li>
<li>Salmon (farmed) – 31mg</li>
<li>Cod (baked) – 30mg</li>
</ul>
<p>Boost your magnesium intake with an easy lunch like our <a href="/recipes/sardines-peperonata-wholemeal-toast">sardines & peperonata on wholemeal toast</a> and our <a href="/recipes/tuna-asparagus-white-bean-salad" target="_blank" rel="noopener">tuna & white bean salad</a> or a more substantial meal such as <a href="/recipes/teriyaki-salmon-parcels" target="_blank" rel="noopener">teriyaki salmon parcels</a> or <a href="/recipes/one-pot-prawn-lentil-curry" target="_blank" rel="noopener">one pot prawn & lentil curry</a>.</p>
<h3>Enjoyed this? Now read…</h3>
<p><a href="/howto/guide/health-benefits-of-magnesium" target="_blank" rel="noopener">Health benefits of magnesium</a><br>
<a href="/howto/guide/best-calcium-rich-foods" target="_blank" rel="noopener">Best calcium-rich foods </a><br>
<a href="/howto/guide/do-supplements-work" target="_blank" rel="noopener">Do supplements work?</a><br>
<a href="/howto/guide/five-nutrients-every-woman-needs" target="_blank" rel="noopener">Nutrients every woman needs </a></p>
<h3>More recipe inspiration</h3>
<p><a href="/recipes/cashew-chicken" target="_blank" rel="noopener">Cashew chicken</a><br>
<a href="/recipes/2838670/thai-pork-and-peanut-curry" target="_blank" rel="noopener">Thai pork & peanut curry</a><br>
<a href="/recipes/spinach-rice" target="_blank" rel="noopener">Spinach rice</a><br>
<a href="/recipes/japanese-style-brown-rice" target="_blank" rel="noopener">Japanese-style brown rice</a><br>
<a href="/recipes/smoked-paprika-paella-cod-peas">Smoked paprika paella with cod & peas</a><br>
<a href="/recipes/pomegranate-chicken-almond-couscous" target="_blank" rel="noopener">Pomegranate chicken with almond couscous</a><br>
<a href="/recipes/chickpea-spinach-almond-butter-bowl" target="_blank" rel="noopener">Chickpea, spinach & almond butter bowl</a><br>
<a href="/recipes/creamy-salmon-prawn-almond-curry">Creamy salmon, prawn & almond curry</a></p>
<hr>
<p><em>This content was reviewed on 4 March 2024 by Kerry Torrens.</em></p>
<p><em><a href="https://www.myprivatediet.com/" target="_blank" rel="noopener noreferrer">Emer Delaney BSc (Hons), RD</a> has an honours degree in Human Nutrition and Dietetics from the University of Ulster. She has worked as a dietitian in some of London’s top teaching hospitals and is currently based in Chelsea.</em></p>
<p><em><a href="/author/kerrytorrens" target="_blank" rel="noopener">Kerry Torrens</a> is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.</em></p>
<p><em>All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website <a href="https://www.bbcworldwide.com/home/terms-and-conditions/">terms and conditions</a> for more information.</em></p>
Magnesium-rich foods
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