7 Ways to Add More Magnesium to Your Diet

by Melissa Chichester

The National Institutes of Health suggests magnesium intake for most American adults is lower than recommended.

Why is this a problem? Magnesium is an essential major mineral involved in more than 300 biochemical reactions in the body. 

Some of its key benefits include:

  • Plays a key role in healthy nerve impulses and nerve function*
  • Magnesium citrate (at least 300 mg per day) supports a calm, relaxed mood and helps with occasional anxiety relief*
  • Supports the contraction and relaxation of muscles and helps with occasional leg cramps associated with inadequate intake*

And that’s the short list! 

According to the National Institutes of Health, the Recommended Dietary Allowances (RDAs) for magnesium for adults over age 30 is 420 mg daily for males and 320 mg per day for females. 

Want to increase your magnesium intake? The best place to start is by looking at your diet to fill in the gaps. Magnesium can be found in many foods. Here are some foods to incorporate into your diet. 

  • Dark leafy greens: Spinach, kale, Swiss chard, collard greens, and turnip greens are good sources of magnesium. These nutrient-packed greens can be incorporated into salads, smoothies, stir-fries, or sautés.
  • Nuts and seeds: Almonds, cashews, peanuts, pumpkin seeds, sesame seeds, and sunflower seeds provide magnesium. Enjoy them as a snack on their own, sprinkle them over salads or yogurt, or use them in homemade trail mix.
  • Whole grains: Whole grains like brown rice, quinoa, oats, barley, millet, and whole wheat not only contain fiber but also provide magnesium. Incorporate these grains into your meals as a base, side dish, or as part of baked goods.
  • Legumes: Beans, lentils, chickpeas, and peas are sources of magnesium, along with providing protein and fiber. Add them to soups, stews, salads, or blend them into delicious dips like hummus.
  • Avocado: Creamy and nutritious, avocado is a good source of magnesium, along with healthy fats and fiber. Enjoy it sliced on toast, mashed in guacamole, or added to salads and sandwiches.
  • Bananas: Bananas provide a quick energy boost and are also a good source of magnesium. Enjoy them as a convenient snack or add them to smoothies, oatmeal, or yogurt bowls.
  • Dark chocolate: Indulge your sweet tooth while boosting your magnesium intake by choosing dark chocolate with a high cacao content (70% or higher). Enjoy a few squares as a satisfying treat.

Incorporating these magnesium-rich foods into your diet can help you meet your daily magnesium needs. 

Consider magnesium supplementation 

Struggling to meet your magnesium needs through diet alone? Consider a magnesium supplement: 

Always discuss supplementation with a healthcare practitioner before starting a new supplement.

Need more support on your nutrition journey? Schedule a free consultation with a Puritan’s Pride Nutrition Coach today.

* These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

Archive