Magnesium-rich food can beat fatigue and stress—here's how to add them to your diet

Magnesium-rich foods and supplements are top of mind for everyone lately—and for good reason. As a Zanskar Health expert explains, this mineral is one of the most critical nutrients for our bodies but are often lacking in many people's diets. Magnesium plays a vital role in over 300 biochemical reactions in our bodies, such as protein synthesis, muscle and nerve function, blood pressure regulation, energy production, inflammation management, metabolism, and bone development. In other words, magnesium is pretty essential for our overall health.

However, since the body doesn’t produce magnesium, our intake depends entirely on food—and exercise can lead to further magnesium loss through sweat.

The easiest way to make sure you’re getting enough of this important mineral is through the foods you eat. Below are the 10 magnesium-rich foods that experts recommend incorporating into your daily diet if you haven't already.

1. Dark Chocolate

One of the most magnesium-rich foods, dark chocolate comes with a host of health benefits. Our expert explains that it reduces the risk of cardiovascular disease, may lower blood pressure, and improves brain function and mood. Because dark chocolate also contains iron, zinc, copper, and phosphorus along with magnesium, it may also help with weight management.

2. Avocados

Another food that has many health benefits, our expert says that avocados may help with high cholesterol and blood pressure, and maintain gastrointestinal, brain, and bone health. It also contains fat, fibre, and vitamins, making it good for managing weight and blood sugar levels.

3. Nuts

Nuts are similar to other magnesium-rich foods in that they play a role in heart health, blood sugar regulation, weight control, and eye health. Our expert says that it contains magnesium, antioxidants, fibre, and protein. Depending on how nuts are prepared, they can also have anti-inflammatory properties.

4. Legumes

Legumes, which include chickpeas and black beans, are packed with magnesium, fibre, B vitamins, iron, copper, zinc, and phosphorus. Zanskar expert says they can help with healthy digestion, boost heart health, and, thanks to their antioxidants, they can contribute to a reduction in cell damage.

5. Almonds

As per Zanskar experts, 1 serving of almonds can fulfil about 20% of your daily magnesium intake while also providing you with vitamin E and protein.

6. Leafy greens

If you’re already eating spinach, kale, collard greens, and other green leafy vegetables regularly, you’re on the right track for maintaining your magnesium levels. Studies show that a daily intake of leafy greens provides you with nutrients such as fibre and can potentially help maintain blood sugar levels.

7. Seeds

Seeds are rightly called “nutritional powerhouses.” If you consider mixing flax and/or chia seeds, they are also good sources of omega-3 fatty acids. Chia seeds also contain antioxidant properties and can have positive effects on cardiovascular disease. Hemp seeds provide protein while pumpkin seeds are known to be very high in magnesium. You may also consider using flours, such as BCOS Foods Better Wheat Flour blend with flaxseed to get it more naturally.

8. Millets and whole grains

Along with magnesium, millets and whole grains also provide fibre, iron, and other vitamins and minerals. They can help lower the risk of heart disease, stroke, type 2 diabetes, and some cancers and also play a role in weight management. Consider switching to food staples that offer high quality millet and whole grain composition, like BCOS Foods staple range.

9. Bananas

Bananas serve as a great source of magnesium, but they are also rich in potassium, which studies have shown has the potential to lower blood pressure and risk of heart disease.

10. Salmon

Salmon has always been one of the healthiest fish options and is a great source of magnesium (30 milligrams in a single 100-gram piece, to be exact). The health benefits are many. You'll find that salmon can be helpful in decreasing inflammation and lowering high blood pressure.

Are there any downsides to eating Magnesium-rich foods?

There aren’t any real negative side effects to consuming magnesium-rich foods (unless you’re allergic to them, of course). The only potential negative to magnesium intake would come from certain magnesium supplements which may have a laxative effect, which can cause diarrhoea and other digestive issues.

“Not all supplements contain the active ingredients listed on bottles and the amount of active ingredients vary from low to very high,” says Dieras. “It is important to be mindful of the formulation chosen as different kinds of magnesium have different targeted benefits.”

How to track magnesium in your diet

How much magnesium one needs is dependent on each person. Our Zanskar expert says that the recommended amount of magnesium can range anywhere from 310 to 420 milligrams a day. If you’re pregnant or an active person who exercises at high intensities, that number may fluctuate.

If you’re worried about not consuming enough magnesium, we recommend working with a dietitian who can help you plan your meals or using a food journal to track your diet.

A magnesium supplement is also an option to help you increase your intake. You’ll just want to be sure you’re taking supplements that have been screened for contaminants and look for ones that are third-party tested and can verify that you’re ingesting what is listed on the label. Also, be sure to check with your doctor or healthcare provider before incorporating any supplement into your diet to make sure it’s the right option for you.

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Medical Review: This article is written by Dr Nishtha Mittal (Senior Health Content Editor at Zanskar Health) and has been medically reviewed by the medical team at Zanskar Health. This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.