Foods High in Magnesium
Nuts, seeds, leafy green vegetables, legumes, and whole grains are the best dietary sources of magnesium for optimal health and prevention of deficiency. 1, 2, 3
Top Magnesium-Rich Food Sources
Vegetables
- Leafy greens:
- Spinach
- Kale
- Swiss chard
- Collard greens 1
Legumes
Nuts and Seeds
Whole Grains
Other Good Sources
- Avocado
- Chocolate/cocoa
- Certain seafood 3
Recommended Intake Guidelines
The American Heart Association recommends the following daily intake of magnesium-rich foods 1:
- 3 servings of vegetables per day (1 cup raw or 1/2 cup cooked)
- 3-4 servings of legumes per week (1/2 cup cooked)
- 3 servings of whole grains per day (1/2 cup cooked or 1 slice of bread)
Clinical Significance of Magnesium
Adequate magnesium intake is essential for:
- Optimal metabolic function
- Cardiovascular health
- Glucose and insulin metabolism
- Muscle and nerve function 2, 5
Magnesium deficiency has been associated with:
Important Considerations
Declining Magnesium Content
Research has shown that the mineral content of magnesium in food sources is declining due to modern agricultural practices and food processing 2, 3.
Supplementation
While a "food first" approach is recommended for meeting magnesium requirements 1, supplementation may be necessary for:
- Elderly individuals
- Patients with chronic diseases
- Those taking medications that deplete magnesium (diuretics, proton pump inhibitors)
- People with limited dietary intake 3
Bioavailability
Organic forms of magnesium (citrate, aspartate, lactate) have higher bioavailability than inorganic forms 1, 6. However, food sources generally provide better absorption than supplements.
Practical Recommendation
For optimal magnesium intake, incorporate a variety of magnesium-rich foods into your daily diet. If dietary intake is insufficient, supplements providing up to 600 mg/day may be considered 3, but should be used with caution in patients with kidney disease as magnesium is excreted renally 2.