Magnesium-Rich Foods & Recipes for Daily Intake

Magnesium plays an important role in your body, it helps to maintain normal muscle function, contributes to normal energy release and the normal function of the nervous system. Magnesium is required for so many functions in the body, so it’s important to get sufficient amounts in your diet.  

The good news is there are many magnesium rich foods you can include, either as snacks or adding to meals. Small every day changes, help maintain healthy magnesium levels, and may make a real difference over the longer term.

In this guide, you’ll discover magnesium-rich foods, and easy recipes you can try at home, along with how much you need each day, and when a supplement might be worth considering.

Highlights

Quick Answer: Magnesium plays an important role in your body. It helps to maintain normal muscle function, contributes to normal energy release and the normal function of the nervous system. As part of a healthy balanced diet look for magnesium-rich foods such as leafy greens, nuts, seeds and whole grains. If your dietary intake is low or your needs are higher, a supplement may also be worth considering.

Magnesium Snapshot

• Magnesium supports normal muscle function, normal energy release and the normal function of the nervous system
• People may meet their needs through a balanced diet
• Foods rich in magnesium include nuts, seeds, leafy greens and whole grains
• The recommended daily intake for adults is 375mg per day in the UK and EU
• Supplements may be considered if dietary intake is low or needs are higher

What is Magnesium & What is It Good for?

Magnesium is an essential mineral that your body needs to function normally. It’s involved in hundreds of processes, from helping energy-release from food to supporting normal muscle and nervous system function. Because your body can’t make magnesium itself, you need to get it regularly through your diet.

Magnesium contributes to:

• Normal muscle function
• Normal energy-yielding metabolism
• Normal functioning of the nervous system
• Normal psychological function
• The reduction of tiredness and fatigue
• The maintenance of normal bones and teeth

You can learn more about foods that contain magnesium inour guide to magnesium-rich foods.

Recommended Daily Intake of Magnesium

Magnesium plays an important role in your body, so getting enough each day matters. In the UK and EU, the recommended daily intake for adults is 375mg of magnesium per day. This can be obtained through a balanced diet that includes foods like leafy greens, nuts, seeds and whole grains.

If your diet is limited or heavily processed, it may be sometimes more difficultto reach this amount. In those cases, reviewing your food choices – or considering a supplement – may help support your intake.

List of Magnesium Rich Foods

Magnesium is found in a wide range of everyday foods, particularly plant-based options like leafy greens, nuts, seeds and whole grains. Including a variety of these in your meals can help support your daily intake.

Below are some foods that are especially rich in magnesium, including several used in the recipes later in this guide.

Magnesium-rich foods (approximate values per 100g):

• Almonds, whole – ~270mg
• Cashew nuts, plain – ~270mg
• Pumpkin seeds – ~270mg
• Porridge oats – ~130mg
• Plain chocolate – ~89mg
• Baby spinach, raw – ~80mg
• Wholemeal bread – ~66mg
• Brown rice, boiled – ~48mg
• Black beans, boiled – ~45mg
• Bananas – ~27mg
• Avocados – ~25mg
• Lentils, boiled – ~25mg

Source

Drinks that may contain magnesium:

• Mineral water (amount varies depending on source)
• Milk and plant milks
• Cocoa-based drinks

If you’d like to explore more options, you can readour guide to magnesium-rich foods for a wider list and practical tips on increasing your intake.

How to Increase Your Magnesium Intake in Your Diet

If you’d like to increase your magnesium intake, small changes to your everyday meals can make a real difference. Many magnesium-rich foods are easy to include once you know where to start.

Here are some simple ways to add more magnesium to your diet:

• Add nuts and seeds to breakfast – Sprinkle almonds, pumpkin seeds or chia seeds onto yoghurt, porridge, cereal or smoothies for an easy boost.

• Swap white grains for wholegrains – Choosing foods like brown rice, quinoa or wholegrain bread instead of refined grains can support your magnesium intake.

• Include leafy greens daily – Adding spinach, kale or other greens to salads, omelettes, smoothies or dinners helps support regular intake.

• Choose dark chocolate over milk chocolate – Dark chocolate with a higher cocoa content typically contains more magnesium than milk varieties.

• Add legumes to salads and dinners – Beans, lentils and chickpeas are versatile and naturally rich in magnesium.

How to incorporate more nuts and seeds into daily meals

Nuts and seeds are some of the richest natural sources of magnesium, and they’re surprisingly easy to include once you start thinking about small additions rather than big changes. You might try:

• Sprinkling almonds, pumpkin seeds or chia seeds over yoghurt, porridge or cereal
• Adding a spoonful of nut butter to smoothies or toast
• Mixing seeds into homemade granola or overnight oats
• Tossing nuts or seeds through salads for extra texture and flavour
• Keeping a small handful as a snack between meals

Even small amounts can contribute to your overall intake, especially when included regularly.

4 Magnesium-Rich Recipes

Including magnesium-rich foods in your meals doesn’t need to be complicated. These recipes use ingredients that naturally contain magnesium, to help support your intake while still enjoying what you eat.

Magnesium-Rich Salad Recipe: Avocado & Kale Salad with Tahini Dressing + Pumpkin Seeds

Ingredients (2 servings)

2 cups kale, finely chopped
1 ripe avocado, sliced
2 tbsp pumpkin seeds
1 tbsp olive oil
Juice of ½ lemon
Pinch of sea salt 

Tahini Dressing

2 tbsp tahini
1 tbsp lemon juice or more to adjust taste
2 small garlic clove, minced
2–3 tbsp warm water (to thin)
Salt and pepper and a dash of smoked paprika to taste
Option to add a little honey 

Method

1.   Massage kale with olive oil and salt for 1–2 minutes until softened.
2.   Whisk dressing ingredients until smooth.
3.   Toss kale with avocado and pumpkin seeds.
4.   Drizzle with tahini dressing and serve.

Magnesium Drink Recipe: Spinach, Silken Tofu & Banana Smoothie

Ingredients (1–2 servings)

1 cup fresh spinach
½–1 banana
½ cup silken tofu
1 cup unsweetened almond milk
1 tbsp almond butter
Ice cubes

Method

1.   Blend until smooth and creamy. Adjust thickness with milk.

Magnesium-Rich Dessert Recipe: Dark Chocolate Mousse (Silken Tofu)

Ingredients (4 servings)

200g dark chocolate (70%+ cocoa)
300g silken tofu
1–2 tbsp maple syrup (optional)
½ tsp vanilla extract

Method

1.   Melt chocolate gently and let cool slightly.
2.   Blend tofu until completely smooth.
3.   Add melted chocolate, vanilla, and syrup. Blend again.
4.   Chill 1–2 hours to set.

Magnesium-Rich Snack Recipe: Tahini Protein Balls

Ingredients (Makes ~10)

½ cup tahini
½ cup rolled oats
2 tbsp cocoa powder
2 tbsp chia seeds or ground flax
2–3 tbsp honey or maple syrup
Pinch of sea salt

Method

1.   Mix everything until a dough forms.
2.   Roll into balls.
3.   Chill 30 minutes to firm.

Can you get enough magnesium from food alone?

Yes, you can get enough magnesium from food, particularly when your diet includes a good variety of whole foods like leafy greens, nuts, seeds, whole grains and legumes.

That said, some people may find it harder to reach recommended levels through diet alone. This can include those with more restricted diets, very busy lifestyles, higher levels of physical activity or older adults. If you’re unsure about your intake, looking at what you eat day to day is a good place to start.

When to Consider a Magnesium Supplement

Focusing on magnesium-rich foods is a great place to start. But as we’ve discussed, there are times when getting enough through diet alone may be more difficult, and a supplement could be helpful. You might consider a magnesium supplement if:

• Your dietary intake is lower than recommended
• Your needs may be higher, for example during periods of increased physical activity
• You follow a more restricted diet that limits magnesium-rich foods
• You want additional nutritional support alongside a balanced diet

Supplements are designed to complement, not replace, a healthy diet, so they’re usually best considered as part of an overall approach to nutrition.

Choosing a High-Quality Magnesium Supplement

If you’re thinking about adding a magnesium supplement to your routine, choosing a well-formulated product can help give you confidence in what you’re taking. When comparing options, it can help to look for:

• Clear intake guidance – so you know how much to take and how often
• A reputable manufacturer – with established quality standards and safety processes
• Label instructions you can follow easily – consistency is often more important than timing

For example, we offer a range of magnesium supplements designed to support daily intake, including Ultra Magnesium Tablets which provide 375mg of magnesium and Ultra Magnesium Gummies which provide 300mg magnesium citrate and 1.4mg of vitamin B6. Ultra Magnesium provides 375mg of magnesium to support normal muscle function, energy release and the reduction of tiredness and fatigue.

Customer FAQs on Magnesium

What is the richest source of magnesium?

Some of the richest food sources of magnesium include seeds and nuts, particularly pumpkin seeds, chia seeds and almonds. These foods contain much higher amounts of magnesium than many other everyday ingredients, which is why they’re often suggested when you’re looking to increase your intake through diet.

What fruit is highest in magnesium?

Fruit generally contains smaller amounts of magnesium compared with nuts or seeds, but some options can still contribute to your intake. Bananas, avocados and dried figs are among the fruits that provide magnesium, alongside other nutrients, and can be easy to include as part of a balanced diet.

Are walnuts magnesium rich foods?

Walnuts do contain magnesium, although they usually provide slightly less than almonds or cashews. They can still contribute to your overall intake and are a nutritious option to include in snacks, breakfasts or meals alongside other magnesium-rich foods.

Can eating too much magnesium rich food be harmful?

Magnesium from food is generally well tolerated by the body and it’s uncommon to consume excessive amounts through diet alone. Eating a wide variety of foods as part of a balanced diet is considered safe for most people.

If you have any concerns about your magnesium intake or about what’s right for you personally, speaking with a healthcare professional can help provide reassurance.