Magnesium is an essential mineral required by the body for maintaining normal muscle and nerve function, supporting a healthy immune system, keeping heart rhythm steady, and building strong bones. Magnesium deficit has been linked to a variety of health conditions such as migraines, anxiety, type 2 diabetes, and cardiovascular disease.
It’s estimated that over 80% of people are deficient in magnesium. Many factors contribute to magnesium deficiency including older age, chronic stress, alcohol consumption, certain medications such as proton pump inhibitors (PPIs) for acid reflux, and a diet high in processed foods.
Fortunately, magnesium deficiency is easily treatable with dietary changes and supplementation. In this article, we’ll take a look at some of the best food sources of magnesium.
There are a variety of foods that are high in magnesium. Here are some of the best options:
28g of almonds contains 80 mg of magnesium or 20% of the Nutrient Reference Value (NRV). Almonds are also a good source of healthy fats, protein, fiber, and vitamins.
One avocado contains 58 mg of magnesium or 15% of the NRV. Avocados are also a good source of healthy fats and fiber.
30g of cooked spinach contains 157 mg of magnesium or 40% of the NRV. Spinach is also a good source of iron, calcium, and vitamins A and K.
One square of 70-85% dark chocolate contains 64 mg of magnesium or 16% of the NRV. Dark chocolate is also a good source of iron and fiber.
One medium banana contains 32 mg of magnesium or 8% of the NRV. Bananas are also a good source of Potassium and vitamins C and B6.
Half a cup of tofu contains 63 mg 47% fo the NRV . Tofu is also a good source of protein, iron, and calcium.
Supplementing with Magnesium
If you think you may be deficient in magnesium or if you want to maximize your intake for health reasons, consider supplementing with magnesium.
Talk to your doctor first to make sure supplementing is right for you as too much magnesium can lead to digestive issues like diarrhoea. When supplementing, look for forms like taurate or malate as they tend to be more bioavailable and more effective than other forms. The recommended dose is 150mg-200mg per day.
There are many foods that are high in magnesium including almonds, avocados, spinach, dark chocolate, bananas, tofu, and more. If you think you may be deficient in magnesium or want to up your intake for health reasons, consider supplementing with magnesium. Forms like taurate or malate tend to be more bioavailable than other forms.