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Magnesium supplements are among the most popular dietary supplements in America.
Experts say that’s because magnesium plays an important role in our health. It helps regulate blood pressure and blood sugar levels. It supports your immune system and muscle health. And it can help you get a good night’s sleep: Magnesium promotes relaxation, calms your nervous system and helps your body produce melatonin, the so-called sleep hormone.
“There’s a lot of interest in magnesium right now - all of my patients are asking me about it,” said Bethany Marie Doerfler, a clinical research dietitian at the Northwestern Digestive Health Center. “There’s a lot of insomnia in the United States, and many of my patients are saying, ‘Can I use magnesium, can it be helpful?’”
For most people, consuming more magnesium can indeed be helpful for a good night’s sleep and for overall health. Studies have found that people whose diets include high levels of magnesium have a lower risk of heart disease and strokes. They’re also more likely to have increased bone mineral density, which protects against fractures and osteoporosis.
Yet despite its well-documented benefits, researchers have found that nearly half of Americans consume less magnesium than the recommended amounts.
For most people, there’s an easy solution, and it doesn’t require taking supplements.
“Does the average American need to take a magnesium supplement?” said Doerfler. “In short, no. We need to increase the amount of produce and plants in our diet.”
How much magnesium do you need?
Health authorities recommend slightly different amounts of magnesium depending on your age and sex.
Women who are 19 to 30 years old should aim to consume 310 milligrams of magnesium daily (350 milligrams if they’re pregnant), and 320 milligrams if they are 31 or older. For men, the recommendation is that they consume 400 milligrams if they’re 19 to 30 years old, and 420 milligrams if they’re 31 or older.
In the United States, severe magnesium deficiencies are rare. They typically occur as a result of an underlying medical condition, like kidney disease, Crohn’s disease or another metabolic or gastrointestinal disorder. These conditions can make it harder for the body to absorb and hold onto magnesium, said Doerfler.
If you’re otherwise healthy but consuming less magnesium than the recommended amounts, your body can find ways to compensate. Your kidneys, for example, may limit how much magnesium they excrete from your body. “The body has a lot of really clever ways to try to recycle magnesium better, hold onto it better, and get other nutrients involved,” said Doerfler. “But even if you don’t have a deficiency, if you have a poor dietary intake of magnesium, you can still be at increased risk of cardiovascular disease, insulin resistance and high blood pressure.”
Doerfler said that when people ask her whether they should take magnesium supplements, she always tells them to look at what they’re eating first. That’s because you can get plenty of magnesium simply by eating a few daily servings of the right plant foods.
Here are some top dietary sources of magnesium, according to the National Institutes of Health and the Department of Agriculture. The chart shows the amount of magnesium per serving of each food, along with the rough percentage of your daily magnesium needs that it provides.
| Source | Amount | Daily Value |
|---|---|---|
| Pumpkin seeds, 1 ounce | 156 milligrams | 37 percent |
| Chia seeds, 1 ounce | 111 milligrams | 26 percent |
| Almonds (dry roasted), 1 ounce | 80 milligrams | 19 percent |
| Spinach, boiled, ½ cup | 78 milligrams | 19 percent |
| Cashews (dry roasted), 1 ounce | 74 milligrams | 18 percent |
| Peanuts (roasted), ¼ cup | 63 milligrams | 15 percent |
| Shredded wheat cereal (2 biscuits) | 61 milligrams | 15 percent |
| Soymilk (plain or vanilla), 1 cup | 61 milligrams | 15 percent |
| Black beans, cooked, ½ cup | 60 milligrams | 14 percent |
Five ways to eat more magnesium
Consider adding a few of the following recipes to your weekly meal rotation. They feature ingredients that are high in magnesium, as well as fiber, protein, vitamins and other important nutrients.
1. Pumpkin seeds are an excellent source of magnesium. One quarter cup of pumpkin seeds provides about 40 percent of the recommended amount of magnesium for most adults. Try this recipe for Pumpkin Seed-Crusted Tempeh to get plenty of magnesium - as well as plant protein, fiber, iron, zinc and potassium. If you love pumpkin seeds, consider trying these other convenient recipes for curried pumpkin seeds, pumpkin seed salsa and pumpkin tortilla soup.
2. This recipe for Quinoa and Vegetable Salad with Feta features several ingredients that are good sources of magnesium, including arugula, quinoa and chickpeas. But feel free to swap in whatever beans, whole grains and leafy greens you have on hand.
3. It’s hard to find a more nutritious and affordable food than black beans. They’re packed with protein, fiber and magnesium. And they’re delicious in soups. Consider trying this recipe for Instant Pot Black Bean Soup, and serve it with a side of brown rice for another boost of fiber and magnesium.
4. This recipe for Killer Tofu is brimming with plant protein, calcium, iron and magnesium. It’s a stir-fry that combines tofu with onion, pepper, corn and a tasty sauce. It takes only 20 minutes to make, and you can refrigerate it for up to four days, which makes it an easy lunch or dinner that you can prepare in advance and eat throughout the week.
5. If the only avocado recipe you know is guacamole, then you’re missing out. This recipe for Grain Bowls and Soft-Boiled Eggs with Avocado + Kimchi has a lot going for it. The avocado and quinoa (or brown rice if you prefer) are good sources of fiber and magnesium. The eggs provide a lot of protein, vitamin D and vitamin B12. And you’ll get a big dose of gut-friendly probiotics from the kimchi. It’s also full of flavor and easy to prepare.
