The Ultimate Top Ten Magnesium-Rich Foods


Magnesium is an essential macromineral that our bodies use in over 300 biological functions every day. It is estimated that up to 80% of Canadians are chronically magnesium deficient. Could you be one of them?

Symptoms of Magnesium deficiency can include:

  • Difficulty sleeping
  • Constipation
  • Muscle cramps/spasms
  • Nervousness, irritability, depression
  • Panic attacks and anxiety
  • Breathing difficulties
  • Hormone imbalances
  • Painful periods and PMS
  • Brittle bones
  • Chronic fatigue
  • Headaches, including migraines
  • High blood pressure
  • Vertigo
  • Heart palpitations
  • Teeth grinding

Here are the recommended daily intake values for adult Canadians:

  • 19-30 years
    • Men: 400 mg
    • Women: 310 mg
    • Pregnancy: 350 mg
    • Breastfeeding: 310 mg
  • >31 years
    • Men: 420 mg
    • Women: 320 mg
    • Pregnancy & Breastfeeding: 360 mg

Chronic stress, diabetes, alcohol consumption, chronic diarrhea, and other health conditions further increase these daily requirements, as these conditions use up a lot of your body’s magnesium stores.

If you’re not meeting these requirements every day, chances are you are missing out on magnesium, and could be feeling a whole lot better if you increased your intake. This can be done by getting more magnesium through your diet.

Top Ten Magnesium-Rich Foods

  1. Spinach — 1 cup: 157 milligrams (40% DV)
  2. Chard — 1 cup: 154 milligrams (38% DV)
  3. Pumpkin seeds — 1/8 cup: 92 milligrams (23% DV)
  4. Yogurt or Kefir — 1 cup: 50 milligrams (13% DV)
  5. Almonds — 1 ounce: 80 milligrams (20% DV)
  6. Black Beans — ½ cup: 60 milligrams (15% DV)
  7. Avocado — 1 medium: 58 milligrams  (15% DV)
  8. Figs — ½ cup: 50 milligrams (13% DV)
  9. Dark Chocolate — 1 square: 95 milligrams (24% DV)
  10. Banana — 1 medium: 32 milligrams (8% DV)

Other foods that are also high in magnesium include: salmon, coriander, cashews, goat cheese and artichokes.

If you aren’t eating all these foods on a daily basis, magnesium supplementation might be something that is right for you. Magnesium supplements can be confusing, as there are many forms (oxalate, citrate, bisglycinate, sulfate, aspartate, etc.) that are all used for different reasons.

A good Naturopathic Doctor can help you to determine the right form of magnesium for you, as well as how much you as an individual need to be taking everyday for your optimal health.

Don’t be magnesium deficient! Get in touch with me and let’s get you all the magnesium your body needs!

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