Top 12 Plant-Based Magnesium Sources

March 16, 2023

What is magnesium?

Magnesium is a mineral that can easily be obtained from plant foods. While all essential vitamins and minerals are important, magnesium receives special attention as a star player in the nutrition world because it is involved in over 600 enzymatic reactions in the body, including energy metabolism, blood sugar and blood pressure regulation, nerve signaling, and bone and protein synthesis.¹^{, 2}

Getting enough magnesium can also help with stress as it acts as a natural, mild muscle relaxant and sleep aid. Some studies have even linked diets that are rich in magnesium intake with decreased symptoms and risk of depression, heart disease and migraines. ^{3, 4, 5}

How much magnesium do I need?

The amount of magnesium you need will vary, as your body requires increasing amounts as it ages. Adults males should target over 400 mg of magnesium daily, and females over 310 mg daily.

Table 1: Recommended Dietary Allowances (RDAs) for Magnesium ⁶

Age	Male	Female	Pregnant Female	Lactating Female
Birth to 6 months	30 mg*	30 mg*
7–12 months	75 mg*	75 mg*
1–3 years	80 mg	80 mg
4–8 years	130 mg	130 mg
9–13 years	240 mg	240 mg
14–18 years	410 mg	360 mg	400 mg	360 mg
19–30 years	400 mg	310 mg	350 mg	310 mg
31–50 years	420 mg	320 mg	360 mg	320 mg
51+ years	420 mg	320 mg

What plant foods are high in magnesium?

Getting enough magnesium from your diet can be a delicious experience since magnesium-rich foods include all kinds of nuts, seeds, beans, vegetables - even dark chocolate! Below is a table outlining 12 magnesium-rich foods you can incorporate into your diet.

Table 2: Magnesium Content of Selected Foods ^7,8,9

Food	Serving	Magnesium per Serving in Milligrams
Pumpkin Seeds	1 ounce	76 - 156
Chia Seeds	1 ounce	111
Almonds	1 ounce	80
Brazil Nuts	6 nuts (20 g)	82
Spinach, boiled and drained	½ cup	78
Cashews, dry roasted	1 ounce	74
Swiss Chard, boiled and drained	½ cup	75
Soymilk	1 cup	61
Black beans, cooked	½ cup	60
Peanuts, roasted	¼ cup	63
Dark chocolate (≥60%)	1 ounce	50
Raw cacao powder	1 tablespoon	27

Am I getting enough magnesium?

If you’re eating the standard American diet, you’re likely missing out on several essential nutrients, including magnesium.¹⁰ Studies suggest that up to two thirds of Americans aren’t getting enough of this essential mineral. If you fall into the following groups of people, then you may face an additional risk for magnesium deficiency:²

People with gastrointestinal issues, including Crohn's, celiac and enteritis.
People with type 2 diabetes.
People with alcohol dependence.
Older adults.
People taking these medications:

Bisphosphonates
Antibiotics
Diuretics
Proton pump inhibitors

If you are at risk for or show any of the symptoms of magnesium deficiency, like loss of appetite, nausea, vomiting, fatigue, depression and weakness, talk to your healthcare provider to get the help you need.

References:

de Baaij, J. H., Hoenderop, J. G., & Bindels, R. J. (2015). Magnesium in man: implications for health and disease. Physiological reviews, 95(1), 1–46. https://doi.org/10.1152/physrev.00012.2014
National Institutes of Health Office of Dietary Supplements. March 29, 2021. Magnesium Fact Sheet for Health Professionals https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
Eby, G. A., & Eby, K. L. (2006). Rapid recovery from major depression using magnesium treatment. Medical hypotheses, 67(2), 362–370. https://doi.org/10.1016/j.mehy.2006.01.047
Fang, X., Wang, K., Han, D., He, X., Wei, J., Zhao, L., Imam, M. U., Ping, Z., Li, Y., Xu, Y., Min, J., & Wang, F. (2016). Dietary magnesium intake and the risk of cardiovascular disease, type 2 diabetes, and all-cause mortality: a dose-response meta-analysis of prospective cohort studies. BMC medicine, 14(1), 210. https://doi.org/10.1186/s12916-016-0742-z
Peikert, A., Wilimzig, C., & Köhne-Volland, R. (1996). Prophylaxis of migraine with oral magnesium: results from a prospective, multi-center, placebo-controlled and double-blind randomized study. Cephalalgia : an international journal of headache, 16(4), 257–263. https://doi.org/10.1046/j.1468-2982.1996.1604257.x
Institute of Medicine (IOM). Food and Nutrition Board. Dietary Reference Intakes: Calcium, Phosphorus, Magnesium, Vitamin D and Fluoride. Washington, DC: National Academy Press, 1997.
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019.
Nutrition Data. Foods highest in Magnesium. Accessed July 28, 2021 from https://nutritiondata.self.com/foods-000120000000000000000-4.html?.
Cleveland Clinic. Magnesium Rich Food. November 24, 2020. https://my.clevelandclinic.org/health/articles/15650-magnesium-rich-food
Morgan Griffin, R. Missing Nutrients in Your Food. Nourish by WebMD. Accessed July 28, 2021 from https://www.webmd.com/diet/features/missing-nutrients-in-your-food#1.