What Are Some Foods That Are High in Magnesium?
Magnesium is a fundamental mineral that the body requires for more than 300 essential processes within the body, including heart rhythm, muscle function and bone health.[1] Not only is it vital for day-to-day functions, but not getting enough magnesium can lead to unpleasant symptoms.[3]
Fortunately, magnesium can be found in many common foods. Whether it’s favorites like baked potatoes, avocados on whole wheat toast, or bananas and cereal for breakfast, getting a basic dose of magnesium is easy. Learn about foods that are high in magnesium as well as symptoms of low magnesium that might disrupt your body’s functions.
What is Magnesium, and How Does it Benefit Your Body?
Magnesium, the fourth most abundant mineral in the body, is vital to many key roles such as metabolism: the physical and chemical processes of converting food to energy.[2] Two vital organs—the heart and kidneys—require magnesium to maintain their functionality.[2] Bones and teeth require magnesium to grow and stay strong; approximately 50-60% of the magnesium in an adult is stored in the bones.[5]
Several population-based studies indicate positive associations between magnesium intake and bone mineral density in both men and women (including those who are postmenopausal and elderly).[5] Magnesium helps our muscles expand and contract, and helps transport calcium and potassium to different parts of the body.[5] The nervous system requires magnesium so that nerve cells can communicate, and the heart uses magnesium to maintain a healthy rhythm.[5]
Foods That Are High in Magnesium
Just a few servings of foods with plenty of magnesium are enough to stay healthy.[4] Some of the healthiest and least processed foods that we can eat are high in magnesium:[1],[4]
- Nuts and seeds: pumpkin and chia seeds, almonds, peanuts, cashews
- Whole grains: shredded wheat, fortified breakfast cereals, whole wheat bread
- Greens: spinach, broccoli, edamame
- Fruit: avocados, bananas, apples, raisins
- Dairy: milk, yogurt
- Meat: salmon, chicken breast, lean ground beef
Cook Healthy Dishes with Magnesium-Rich Foods
Consider the following menu ideas for a breakfast to start the day, a quick weeknight dinner, or a special family affair:[5]
- Baked potato topped with broccoli and Greek yogurt
- Avocado spread on whole wheat toast
- Wild-caught salmon and sauteed spinach
- Trail mix with peanuts, almonds, raisins, and cashews
- Coffee with vanilla soymilk and cocoa powder
- Steamed halibut and basmati rice
- Diced chicken and brown rice bowl
- Instant oatmeal with sliced apples
- Plain, low-fat yogurt with strawberries
- Ground beef chili with black and kidney beans
- Shelled and boiled edamame
- Shredded wheat cereal with soymilk
What Are the Daily Requirements of Magnesium?
Daily magnesium requirements vary by age. According to the National Institutes of Health, the recommended dietary allowance for daily magnesium intake is between 400 and 420 mg for men over 18 and between 310 and 320 mg for women over 18.[5] As for supplements, the upper intake levels for men and women over 18 as recommended by the National Institute of Health is 350 mg.[5]
Symptoms of Low Magnesium in the Elderly
Because magnesium absorption decreases with age, older individuals (ages 50+)[3] have lower intakes of magnesium than younger adults.[5] In addition, they are also more likely to have chronic diseases that lead to magnesium depletion.[5] Some nonprescription medications that treat common conditions, such as heartburn, high blood pressure, and gastroesophageal reflux disease (GERD), also place older individuals at risk of magnesium deficiency.[3]
People with magnesium deficiency may experience symptoms that include:[3]
- High blood pressure
- High blood sugar
- Headaches
- Muscle cramping
- Anxiety
- Trouble sleeping
If you believe your magnesium intake is less than optimal, talk to your healthcare provider about whether or not a multivitamin with magnesium is right for you.[1] In some instances, especially for seniors who may be at risk for magnesium deficiency, symptoms may require medical intervention. If you have any concerns about your magnesium intake, talk to your doctor and medical care team about your concerns, symptoms and medical history.
And for people who may not be getting enough magnesium in their diets, multivitamin supplements with magnesium, such as Centrum Silver Men 50+, can help you maintain healthy nutrition. In addition to magnesium, Centrum Silver’s specialized multivitamins also contain necessary vitamins such as D and B6.
Support heart health, brain function, and healthy muscles with unique formulas from Centrum tailored to men and women at every stage of their lives.*
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
