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Published on

March 25, 2023

10 Best Foods for Magnesium: Boost Your Energy & Well-Being

In this article, we will discuss the top foods for magnesium that can help you boost your energy and overall well-being.

Joyce

Magnesium-rich foods recommendations — Top 10 Foods for Magnesium Intake

Magnesium is a crucial mineral that is important for the general health and welfare of the body.

It plays a role in various biochemical activities such as generating energy, muscle, and nerve function, and protein synthesis.

Many individuals suffer from magnesium deficiency due to inadequate consumption of the mineral through their diet, which can result in a range of health issues despite its significance.

In this article, we will discuss the top foods for magnesium that can help you boost your energy and overall well-being.

What is Magnesium?

Magnesium is a vital mineral that is involved in numerous biochemical functions within the body.

It is the fourth most abundant mineral in the body and is involved in over 300 enzymatic reactions.

Muscle and nerve function, protein synthesis, blood pressure regulation, and energy production require magnesium.

Why is Magnesium Important for Your Health?

Maintaining good health and well-being requires the essential presence of magnesium.

Magnesium plays a vital role in various body functions, including bone health, heart health, and energy production:

By assisting with the absorption and processing of calcium, a vital component for the creation and upkeep of bones
By regulating heart rhythm and blood pressure, as well as supporting the function of the cardiovascular system
It helps to convert food into energy that the body can use to carry out various tasks

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Research suggests that magnesium deficiency can increase the risk of several health problems, including cardiovascular disease, type 2 diabetes, and osteoporosis.

Symptoms of Magnesium Deficiency

Magnesium deficiency can cause several health problems, including:

muscle weakness
fatigue
high blood pressure
abnormal heart rhythms
migraines

Other symptoms of magnesium deficiency may include loss of appetite, nausea, vomiting, and muscle cramps.

How much magnesium should I consume daily?

The recommended daily intake of magnesium varies based on gender and age, with specific amounts listed in milligrams (NIH)

Life Stage	Recommended Amount
Birth to 6 months	30 mg
Infants 7–12 months	75 mg
Children 1–3 years	80 mg
Children 4–8 years	130 mg
Children 9–13 years	240 mg
Teen boys 14–18 years	410 mg
Teen girls 14–18 years	360 mg
Men	400–420 mg
Women	310–320 mg
Pregnant teens	400 mg
Pregnant women	350–360 mg
Breastfeeding teens	360 mg
Breastfeeding women	310–320 mg

A quick look at the best foods for magnesium :

Magnesium is widely distributed in plant and animal foods and in beverages

Spinach, legumes, nuts, seeds, and whole grains are all examples of green leafy vegetables that provide valuable nutrients (Standing Committee on the Scientific Evaluation of Dietary Reference Intakes., 1997); (Ross et al., 2020).

Magnesium can be obtained from foods that have dietary fiber.

Some breakfast cereals and other fortified foods have magnesium added to them.

The magnesium content in certain types of food processing, such as removing the germ and bran during grain refinement, is significantly reduced (Standing Committee on the Scientific Evaluation of Dietary Reference Intakes., 1997).

The quantity of magnesium found in tap, mineral, and bottled water differs based on the brand and source, with levels ranging from 1 mg/L to over 120 mg/L (Azoulay et al., 2001).

The body usually absorbs around 30% to 40% of the magnesium consumed through diet (Coates et al., 2010).

Here are the top 10 foods for magnesium deficiency

Beet Root Powder

Beetroot is a nutrient-dense vegetable that is high in magnesium.

It is also a rich source of other essential vitamins and minerals, including folate, iron, and potassium.

Beetroot can be consumed in various forms, including roasted, boiled, or grated into a salad.

One cup of boiled beetroot contains approximately 39 milligrams (mg) of magnesium, which accounts for about 10% of the recommended daily allowance (RDA) for adult males and females.

KOS Organic Beet Root Powder

Magnesium-rich powder for Energy and Cardiovascular Health

Cardiovascular support

Climate Pledge Friendly
USDA certified organic
Non-GMO, soy-free, and gluten-free
Contains betalains for heart health
Increases nitric oxide levels, and improves circulation and oxygen delivery.
Convenient
easy-to-use
90 servings per jar

Kale & Spinach Powder

Spinach is a green leafy vegetable that is rich in magnesium.

One cup of cooked spinach provides approximately 157mg of magnesium, which is around 40% of the recommended daily allowance (RDA) for adults.

Kale is a highly nutritious leafy green vegetable that is a good source of magnesium.

One cup of chopped raw kale (about 16 grams) contains approximately 15% of the recommended daily allowance (RDA) of magnesium for adults.

Using a combination of spinach and kale powder is a convenient and easy way to boost your magnesium intake.

These powders can be easily added to smoothies, juices, or other recipes to provide a nutrient-dense boost.

Pixie Organic Kale & Spinach Vegetable Powder

Highly nutritious

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Essential vitamins and nutrients
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Almonds

Almonds are an excellent source of magnesium.

A quarter cup of almonds contains approximately 97mg of magnesium, which is about 24% of the RDA for adults.

Magnificent Magnesium: Organic California Almonds

Get your daily dose of magnesium with these delicious and nutritious nuts!

Versatile ingredient

Climate Pledge Friendly
USDA certified organic
Non-GMO, Kosher, and Vegan certified
Whole, raw, unsalted kernels
Antioxidants, protein, fiber, and essential nutrients
Suitable for Keto/Paleo diets as a healthy snack option
Versatile ingredient
A bulk 2-pound package

Moringa

Moringa is a superfood that is packed with essential vitamins and minerals, including magnesium.

This plant is native to India and has been used in traditional medicine for centuries.

Moringa can be consumed in various forms, including powder, capsules, and tea.

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One tablespoon of moringa powder contains approximately 15 mg of magnesium, which accounts for about 4% of the RDA for adult males and about 5% for adult females.

OMG! Superfoods Organic Moringa Powder

Power up with Magnesium, the Essential Mineral for Health and Fitness

Nourishing plants

Climate Pledge Friendly
USDA certified organic
Provides energizing and immune-boosting effects
Reusable packaging that promotes sustainability
Gluten-free, Kosher certified, and vegan
Promote a healthier lifestyle and overall well-being
Convenient powder form for adding to drinks like smoothies
A 28-serving container

Black Beans

Black beans are a nutrient-dense legume that is high in magnesium.

One cup of cooked black beans contains approximately 120mg of magnesium, which is about 30% of the RDA for adults.

Black Beans: The Power Of A Vital Mineral

Regenerative

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USDA certified organic
Certified Organic, Non-GMO, Gluten-Free, with No Artificial Flavors or Preservatives
Locally grown and packaged in Wisconsin by a 6th generation farm family
Fiber and protein-rich, great for soups, salads, chilis, salsas, and burritos
Harvested at peak flavor and dried for year-round enjoyment
Farmed using regenerative, biodynamic practices for nutrient-richness and soil health
Supports a healthy rural farm economy and sustainable food practices
100% organic farming

Cacao

Cacao is the raw form of chocolate and is also a food for magnesium.

It is also high in antioxidants and has been shown to have various health benefits, including improving heart health and reducing inflammation.

One ounce of cacao nib contains approximately 64 mg of magnesium, which accounts for about 16% of the RDA for adult males and about 20% for adult females.

Milliard Organic Raw Cacao Powder – The Guilt-Free Chocolate Alternative

Packed with Magnesium and Other Health Benefits

Antioxidant-rich

Climate Pledge Friendly
USDA certified organic
Amazon’s Choice
Organic and non-processed forms of cocoa
Retains natural health benefits of cocoa
Gluten-free and non-GMO
Imported from Peru, the largest source of the world’s cocoa
High in antioxidants, even more than blueberries, tea, wine, and goji-berries
Naturally elevates mood and boosts energy
Cholesterol-free and contains 1g of fiber per serving
Ultra-fine and silky texture for easy use in various recipes

Avocado

Avocado is a healthy and tasty fruit that is also a great source of magnesium.

One medium avocado provides around 58mg of magnesium, which is about 15% of the RDA for adults.

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Magnesium-packed

Rich in essential vitamins, minerals, and antioxidants
Versatile Ingredient
Sugar-free and Non-GMO (Hass avocados)
For post-workout routine
Flavorsome aroma
Source of healthy fats
6-ounces Jar

Pumpkin Seeds

Pumpkin seeds are a tasty snack that is also an excellent source of magnesium.

One ounce (28 grams) of pumpkin seeds provides around 150mg of magnesium, which is about 37% of the RDA for adults.

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Figs

Figs are a sweet and nutritious fruit that is also high in magnesium.

One cup of dried figs contains approximately 101mg of magnesium, which is about 25% of the RDA for adults.

Tender & Juicy Organic Dried Smyrna Figs

Nutrient-rich, Additive-Free, and Allergen-Friendly Snack Packs by Sunny Fruit

Sun-dried foods

Organic dried Smyrna figs
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USDA certified organic
Nutrient-rich: potassium and magnesium
No additives
Allergen-friendly: vegan, kosher and halal
40oz bulk bag
Versatile
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Brown Rice

Brown rice is a nutritious whole grain that is also a good source of magnesium.

One cup of cooked brown rice contains approximately 84mg of magnesium, which is about 21% of the RDA for adults.

Lundberg Family Farms Organic Brown Long Grain Rice

Sustainable, Subtle, and Separates When Cooked

Sustainable & eco-positive farming

100% whole grain and high in fiber
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USDA certified organic
17+ varieties to choose from
Vegan and Kosher
Gluten-free, and Non-GMO Project Verified
100% recyclable packaging
Sustainable farming practices and 100% renewable energy
Cultivated for over four generations
Subtle flavor and is perfect for culinary creations

Key Takeaways

Magnesium is an essential mineral that plays a crucial role in various biochemical activities in the body, including generating energy, muscle and nerve function, and protein synthesis.

Inadequate consumption of magnesium through the diet can lead to magnesium deficiency, which can result in a range of health issues.

The top foods for magnesium that can help boost energy and overall well-being.

Frequently Asked Questions

What are some of the best sources of magnesium?

Some of the best sources of magnesium include beetroot powder, kale and spinach powder, black beans, pumpkin seeds, and figs.

How can I tell if I have a magnesium deficiency?

Some of the common symptoms of magnesium deficiency include muscle twitches and cramps, fatigue, weakness, and irregular heartbeat or rhythm. If you suspect you have a magnesium deficiency, it’s best to consult with a healthcare professional.

Why is magnesium important for our health?

Magnesium plays a crucial role in various biochemical activities such as generating energy, muscle and nerve function, and protein synthesis. It also helps regulate blood pressure and maintain healthy bones.

How much magnesium do I need each day?

The recommended daily intake of magnesium varies depending on age and gender. For adult men, the recommended daily intake is around 400-420 mg per day, while for adult women it’s around 310-320 mg per day.

Can I get enough magnesium from my diet alone?

Yes, it’s possible to get enough magnesium from your diet by eating a variety of foods that are rich in this mineral. However, if you have a magnesium deficiency or other health concerns, your healthcare provider may recommend magnesium supplements.

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