7 Easy Ways to Increase Magnesium Intake

Easy ways to increase magnesium intake can be the key to unlocking a world of health benefits. Discover how to naturally boost your magnesium levels and feel your best.

Key Points

  • Magnesium is a crucial mineral for numerous bodily functions.
  • Deficiency can lead to various health concerns.
  • Simple dietary and lifestyle changes can significantly improve magnesium intake.
  • This article explores 7 easy ways to increase magnesium intake naturally.


Magnesium, often referred to as the “anti-stress mineral,” plays a vital role in over 300 biochemical reactions in the body. It’s essential for muscle and nerve function, blood sugar control, and even healthy blood pressure. However, many people don’t get enough magnesium from their diet, leading to a potential deficiency.

This informative guide explores 7 easy ways to increase magnesium intake and unlock a wellspring of health benefits. By incorporating these simple strategies into your daily routine, you can ensure your body has the magnesium it needs to function optimally.

Importance of Magnesium

Magnesium is like the silent conductor of your body’s orchestra, coordinating numerous processes behind the scenes.

It contributes to;

  • Magnesium helps convert food into usable energy, keeping you feeling energized throughout the day.
  • It plays a crucial role in muscle relaxation and contraction, preventing cramps and promoting healthy muscle function.
  • Magnesium is essential for bone health and development.
  • Studies suggest adequate magnesium intake may help regulate blood pressure.
  • Magnesium deficiency has been linked to symptoms of anxiety and depression.

While the exact amount of magnesium needed varies by age and gender, the National Institutes of Health (NIH) recommends daily intakes ranging from 310mg for young adult females to 420mg for adult males.

Symptoms of Magnesium Imbalance

Magnesium deficiency is a surprisingly common issue, affecting an estimated 30% of adults in developed countries. The reason? Depleted soil quality, refined food choices, and certain medications can all contribute to a magnesium shortfall.

The signs of magnesium deficiency can be subtle and easily overlooked. Here are some common indicators to watch out for.

Fatigue and muscle weakness

  • Magnesium is essential for proper muscle function and energy production.
  • Deficiency can manifest as tiredness, sluggishness, and muscle cramps.

Trouble sleeping

  • Magnesium plays a role in regulating sleep cycles.
  • Low levels are associated with difficulty falling asleep and staying asleep.

Headaches and migraines

Studies suggest a link between magnesium deficiency and increased frequency and severity of headaches and migraines.

High blood pressure

Magnesium helps relax blood vessels, and deficiency may contribute to elevated blood pressure.

Mood swings and anxiety

Magnesium deficiency has been linked to symptoms of anxiety and depression.

If you’re experiencing several of these symptoms, consulting a healthcare professional is recommended. They can assess your individual needs and determine if a magnesium deficiency is present.

7 Easy Ways to Increase Magnesium Intake

Now that we’ve explored the potential consequences of a magnesium shortfall, let’s dive into the good news. Fortunately, there are several easy ways to increase magnesium intake and support optimal health.

7 Easy Ways to Increase Magnesium Intake

1. Embrace Leafy Greens: Nature’s Magnesium Powerhouses

Leafy green vegetables are nature’s treasure trove of magnesium. A single cup of cooked spinach boasts a whopping 157mg of magnesium, fulfilling over half of your daily recommended intake. Consider incorporating these leafy wonders into your diet.

  • Spinach
  • Kale
  • Swiss chard
  • Collard greens
  • Mustard greens

To maximize magnesium absorption, pair your leafy greens with a source of healthy fats, like olive oil or avocado.

2. Go Nuts (and Seeds) for a Magnesium Boost

Nuts and seeds are another fantastic source of magnesium. They’re also powerhouses of protein, healthy fats, and fiber, making them a well-rounded addition to your diet. Here are some top choices, along with their magnesium content per ounce.

  • Almonds (80mg)
  • Cashews (74mg)
  • Pumpkin seeds (168mg)
  • Chia seeds (137mg)
  • Flaxseeds (80mg)

Enjoy a handful of nuts and seeds as a snack, sprinkle them on salads or yogurt, or use them to add a delightful crunch to your breakfast oatmeal.

3. Unleash the Power of Dark Chocolate

Do you have a sweet tooth? Here’s some good news.

Dark chocolate (with at least 70% cocoa content) is a surprisingly good source of magnesium. A one-ounce square of dark chocolate provides approximately 60mg of magnesium.

Remember, moderation is key, so savor a small piece of dark chocolate to satisfy your cravings and sneak in some magnesium.

4. Unlock the Magnesium Magic of Beans and Legumes

Beans and legumes are nutritional powerhouses, offering a rich source of protein, fiber, and, of course, magnesium. Here are some excellent choices to consider.

Black beans (120mg per cup)

These versatile beans are a delicious addition to soups, stews, salads, and even veggie burgers. Their high magnesium content makes them a valuable dietary ally.

Edamame (80mg per cup)

This green soybean is a popular snack option, and for good reason. Edamame is not only packed with protein and fiber, but it also boasts a significant amount of magnesium. Enjoy them steamed, boiled, or roasted for a satisfying and nutritious snack.

Lentils (71mg per cup)

Lentils are a budget-friendly and incredibly versatile legume. They cook quickly, making them ideal for weeknight meals. Incorporate them into soups, stews, salads, or even lentil burgers to reap their magnesium benefits.

Chickpeas (74mg per cup)

These popular legumes are the foundation of hummus, but their culinary uses extend far beyond that delicious dip. Enjoy chickpeas in curries, salads, falafel, or roasted for a crunchy snack. Their high magnesium content adds another layer of nutritional value to any dish.

5. Befriend Whole Grains for a Magnesium-Rich Diet

Whole grains are another excellent way to increase magnesium intake. Unlike refined grains that have been stripped of their nutrients, whole grains retain their magnesium content. Here are some whole-grain options to explore.

  • Quinoa (83mg per cup)
  • Brown rice (84mg per cup)
  • Oats (65mg per cup)
  • Barley (88mg per cup)

Substitute refined grains like white bread and pasta with whole-grain alternatives whenever possible. You can enjoy whole grains in various ways, from breakfast porridge to hearty side dishes.

6. Consider Magnesium Supplements (But Consult Your Doctor First)

If dietary changes alone aren’t sufficient to meet your magnesium needs, consulting a healthcare professional about magnesium supplements might be worthwhile.

Different types of magnesium supplements exist, each with varying absorption rates. Your doctor can recommend the most suitable type and dosage for you.

Important Note: It's crucial to consult your doctor before starting any new supplements, including magnesium. This is especially important if you have any underlying health conditions or are taking medications.

7. Relax and Soak in a Magnesium Bath

Looking for a luxurious way to boost your magnesium levels?

Consider taking a relaxing magnesium bath. Epsom salts, a form of magnesium sulfate, can be dissolved in warm bathwater to create a therapeutic soak.

While research on the effectiveness of topical magnesium is ongoing, some studies suggest it may improve skin health and promote relaxation.

Frequently Asked Questions

How much magnesium do I need daily?

The recommended daily intake (RDI) of magnesium varies depending on age and sex. Adult men generally require around 400-420mg daily, while women need around 310-320mg.

Can too much magnesium be harmful?

Very high doses of magnesium supplements can cause side effects like diarrhea and stomach cramps. It’s important to stick to the recommended dosage from your doctor.

Are there any medications that interact with magnesium?

Certain medications, such as diuretics and antibiotics, can affect magnesium levels. Discuss any potential interactions with your doctor.

What are some other signs of magnesium deficiency?

In addition to the symptoms mentioned earlier, some individuals with severe magnesium deficiency may experience numbness, tingling, or muscle weakness.

How long does it take to see results from increasing magnesium intake?

The time it takes to see results from increasing magnesium intake can vary depending on the severity of your deficiency and the methods used. Some people may experience improvements within a few weeks, while others may take longer.


By incorporating these 7 easy ways to increase magnesium intake, you can empower your health and well-being. From leafy greens and nuts to dark chocolate and whole grains, there’s a delicious and convenient way for everyone to embrace the power of magnesium.

Remember, a balanced diet and healthy lifestyle choices are key to optimal health. If you suspect a magnesium deficiency, consulting a healthcare professional is always recommended.

Disclaimer: This article is for informational purposes only and is not intended to be a substitute for professional medical advice. Always consult with a qualified healthcare professional before making any changes to your diet or lifestyle, especially if you have any underlying health conditions.