Eating magnesium-rich foods is important for the normal functioning of the body, particularly the muscles and nervous system.

Magnesium also contributes to maintaining healthy bones, normal energy metabolism and normal muscle and nerve function.

Because magnesium occurs naturally in many foods, a varied and balanced diet can help provide adequate amounts of this essential mineral.

Recommended daily magnesium intake

Magnesium requirements vary according to age, sex and life stage

According to Swiss nutritional reference values, the recommended intake for healthy adults is approximately:

• 350 mg per day for men aged 18–65

• 300 mg per day for women aged 18–65

• 350–420 mg per day for men aged 66 and over

• 300–320 mg per day for women aged 66 and over

• 300 mg per day during pregnancy and breastfeeding

Individual nutritional requirements may vary depending on age, health, physical activity and other factors.

Long-term inadequate magnesium intake may be associated with health problems. Possible symptoms of significant magnesium deficiency can include:

• Weakness

• Loss of appetite

• Nausea or vomiting

• Numbness or tingling

• Muscle cramps

If you are concerned about your magnesium intake or experience persistent symptoms, discuss them with your doctor or a qualified nutrition professional.

11 foods rich in magnesium

Magnesium is naturally present in many everyday foods

1. Pumpkin seeds

A small portion provides a substantial amount of magnesium

Seeds such as pumpkin, chia and flaxseed are good sources of magnesium.

Around 28 g of pumpkin seeds can provide approximately 168 mg of magnesium.

They also contain fibre, iron, unsaturated fats and other nutrients.

2. Spinach

Dark green vegetables are valuable sources of magnesium

Around 180 g of cooked spinach can provide approximately 158 mg of magnesium.

Spinach also contains nutrients including:

• Iron

• Manganese

• Vitamin A

• Vitamin C

• Vitamin K

Including a variety of leafy green vegetables can help increase dietary magnesium intake.

3. Black beans

Legumes combine magnesium with fibre and plant-based protein

Around 172 g of cooked black beans can provide approximately 120 mg of magnesium.

Black beans belong to the legume family, together with foods such as:

• Lentils

• Chickpeas

• Peas

• Soybeans

Legumes also provide potassium, iron, fibre and plant-based protein.

4. Buckwheat

Whole grains can contribute significantly to daily magnesium intake

Whole grains such as oats, wheat, barley and buckwheat provide a range of minerals and vitamins.

A serving of around 168 g of cooked buckwheat can provide approximately 86 mg of magnesium.

Whole grains are also generally good sources of fibre and several B vitamins.

5. Cashew nuts

Nuts provide magnesium together with healthy fats

Cashews and almonds are among the nuts that contain relatively high levels of magnesium.

A 28 g serving of cashews can provide around 80 mg of magnesium.

Nuts are also good sources of:

• Fibre

• Unsaturated fats

• Protein

• Other minerals

Because they are energy-dense, a small handful is usually sufficient as a portion.

6. Dark chocolate

Cocoa can be a surprisingly good source of magnesium

Dark chocolate contains magnesium as well as iron, copper, manganese and plant compounds.

Products with a higher cocoa content generally contain more cocoa-derived nutrients.

If you enjoy dark chocolate, varieties containing around 70–85% cocoa can be a good choice, while portion size remains important because chocolate is also energy-dense.

7. Avocado

A nutritious fruit providing magnesium, potassium and healthy fats

One avocado can provide approximately 58 mg of magnesium, depending on its size.

Avocado also contains:

• Fibre

• Potassium

• B vitamins

• Vitamin K

• Monounsaturated fats

8. Low-fat yoghurt

Dairy products can contribute magnesium as well as calcium and protein

Natural yoghurt can provide magnesium while also contributing calcium and protein.

Depending on the product and portion size, a serving can provide around 40 mg of magnesium.

Milk also contributes smaller amounts of this mineral.

9. Bananas

A convenient source of magnesium and potassium

A large banana can provide approximately 35–40 mg of magnesium.

Bananas also contain:

• Potassium

• Vitamin B6

• Fibre

• Manganese

They can be an easy addition to breakfast, snacks or meals.

10. Tofu

A useful plant-based source of magnesium and protein

A 100 g serving of tofu can provide around 35 mg of magnesium.

Tofu also contains:

• Protein

• Calcium, depending on how it is produced

• Iron

• Manganese

• Selenium

It can be particularly useful as part of a vegetarian or predominantly plant-based diet.

11. Salmon

Oily fish provides magnesium alongside protein and other nutrients

Around 100 g of cooked salmon can provide approximately 30 mg of magnesium.

Oily fish such as salmon and mackerel also provide:

• High-quality protein

• Selenium

• Potassium

• B vitamins

• Omega-3 fatty acids

How to include more magnesium in your diet

Variety is one of the simplest strategies

A varied diet can make it easier to meet magnesium requirements naturally.

Useful habits include:

• Choosing whole grains regularly

• Eating fruit and vegetables every day

• Adding nuts and seeds to meals or snacks

• Including legumes several times a week

• Eating leafy green vegetables

• Including suitable sources of fish, dairy or plant-based alternatives

For most people, prioritising magnesium-rich foods is a practical way to increase intake while also benefiting from the fibre, protein, vitamins and other minerals these foods provide.

Sources

Scientific and medical references

1. Swiss Federal Food Safety and Veterinary Office (FSVO). Swiss reference values for nutrient intake.

2. Swiss Society for Nutrition. Magnesium – Reference values for nutrient intake.

3. WebMD. (2024). All About Magnesium.

4. Harvard Health Publishing. (2023). Magnesium-rich foods might boost brain health, especially in women.

5. Cleveland Clinic. (2023). 25 Magnesium-Rich Foods You Should Be Eating.

6. Healthline. (2024). 10 Magnesium-Rich Foods That Are Super Healthy.