What Are Some Foods That Are High in Magnesium?
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 less-processed foods that we can eat are high in magnesium:
- 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
Common items in the pantry, like brown rice, snacks like dark chocolate and roasted nuts are also good sources of magnesium.4
How Magnesium Supplements Can Help
According to the National Institute of Health, the recommended dietary allowance for daily magnesium intake is between 400 and 420 mg for men over 18 and 310 and 320 mg for women.5 As for supplements, the upper intake levels for men and women (pregnant or not) over 18 is 350 mg. If you believe your magnesium intake is less than optimal, talk to your healthcare provider about whether or not a magnesium supplement is right for you.1 If you’re experiencing symptoms of health issues related to magnesium, talk to your doctor about whether a magnesium supplement can help.
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 fill in the gaps you need to maintain healthy nutrition. In addition to magnesium, these specialized multivitamins also contain necessary vitamins such as D and B6.
Support heart health, brain function, and healthy muscles with unique formulas 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.
- Magnesium Rich Food. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/15650-magnesium-rich-food/. Accessed 6/21/2023.
- Magnesium deficiency. Medline Plus. https://medlineplus.gov/ency/article/000315.htm/. Accessed 6/21/2023.
- Magnesium: Are you low, but don’t know? Mayo Clinic Press. https://mcpress.mayoclinic.org/living-well/magnesium-are-you-low-but-dont-know/. Accessed 6/21/2023.
- Nutrition and healthy eating. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/magnesium-supplements/faq-20466270/. Accessed 6/21/2023.
- Magnesium. National Institutes of Health. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/. Accessed 10/12/2023.