Magnesium Balanced Dinner
5 min read

Foods That Contain Magnesium

Creating a balanced diet is essential to longevity, quality of life, and our overall happiness in life.  Oftentimes it can be tricky to incorporate the right foods into our diet because of our busy days, or not knowing exactly what we’re missing in or diet, and we unintentionally find ourselves feeling the effects.  Magnesium, in particular, is a critical mineral that is a necessity for humans despite it being something that is commonly overlooked.  It is actually common to have a magnesium deficiency in some capacity.  Luckily, finding the right foods and supplements to bring our bodies up to speed is easy.  The benefits of magnesium speak for themselves as the mineral works to maintain healthy nerves, bones, muscles, and blood sugar levels while being involved in 300+ metabolic reactions in the body.  It actively aids in preventing migraines, reducing blood pressure, and protecting against depression as noted by medical professionals at

What Foods Contain Magnesium

The most common source of magnesium comes from foods that contain dietary fiber. 

According to the National Institutes of Health, there’s plenty of foods and drink that we can use to keep our families’ magnesium levels where they need to be.


Coconut water
Dark Chocolate
Almond milk
Select Cereals
Chicken breast
Green tea
Whole wheat bread
Ground beef
Bottled or Mineral water
Peanut Butter



Not every magnesium source could fit in our chart, but it’s good to remember that seeds, whole grains, legumes (beans, peas, and lentils), and a variety of nuts that are outlined here are also good fuels for our magnesium levels. Cleveland Health Clinic outlines plenty of additional examples of magnesium rich foods that can help supplement our diets.  Another good way to keep magnesium in the range we need it, is a through a variety of fruit and vegetable-based juices namely carrot, kale, and beet juice. 

Timing is Everything…Or is It? 

There isn’t necessarily a most optimal time to use magnesium-based supplements, but professionals note that consistency in taking the supplements is key.  This consistency leads to lasting, more positive effects.  Not many supplements have negative effects when taken with magnesium aids, but high doses of zinc and calcium have been found to decrease the effects of magnesium supplements according to the National Institutes of Health. For those that are directly affected by a lack of magnesium, there’s a couple forms of magnesium that can help to bridge the dietary gap for you or your loved one.  While supplements can be prescribed by a doctor if someone has a magnesium deficiency, it is most recommended that nutritional aid of magnesium comes through food and beverage intake.  Harvard Health states,” If you have high blood pressure, you’re better off getting your magnesium from foods that are naturally rich in this important mineral rather than taking pills or eating foods with added magnesium. Good sources of magnesium include unsalted almonds, peanuts, spinach, and black beans. These foods have the added benefit of containing other nutrients (especially fiber) that may lower blood pressure and are also naturally low in sodium.”  A few signs that those with magnesium deficiencies experience are:

  • Nausea
  • Abnormal heart rhythms
  • Muscle tremors and spasms
  • Fatigue and weakness
  • Decreased appetite

If magnesium deficiencies persist, they can result in a variety of ailments such as osteoporosis, heart disease, and diabetes to name a few from the notes of

Magnesium Depletion

Often, our diet is what can cause magnesium depletion especially when we too frequently consume processed foods and drinks like soda, or even through consuming what is known as ‘soft water’, or water that has been stripped of minerals that are necessary in the human body. 

What are Some Common Magnesium Supplements?

There’s a variety of available Magnesium supplements, which help regulate what we lack.  Below are eight commonly used forms of Magnesium and are listed along with a brief description of each, from Medical News Today and Mount Sinai.  Asterisks are used here to show Magnesium forms in which more research is required to full determine the effects of the supplements.  Mount Sinai also encourages that a Vitamin B supplement may be helpful for us in our absorption of magnesium into our body’s cells.

  • Magnesium glycinate: easily absorbed and is thought to have calming properties and may help in the management of depression, insomnia, stress, and anxiety. Noted to be the best magnesium form for sleeping. *
  • Magnesium sulfate: known widely as Epsom salt in helping to relieve stress and ease muscle aches. Can be used in capsule or a powder to treat constipation as well.  Limited use of this treatment method is noted as frequent use can be dangerous.
  • Magnesium taurate: derived from the amino acid taurine and in combination with Magnesium supports healthy blood sugar and blood pressure levels. *
  • Magnesium malate: absorbed readily in the human digestive tract and good source for replenishing magnesium levels in the body. May be beneficial in treating fibromyalgia and chronic fatigue. *
  • Magnesium lactate: produced as a food additive that fortifies food and beverages while regulating acidity in foods.
  • Magnesium chloride: absorbed well in the digestive tract that can treat low magnesium levels. Commonly taken as a tablet or in a capsule.
  • Magnesium oxide: used most frequently to treat digestive issues like indigestion, constipation, and heartburn.
  • Magnesium citrate: regularly taken orally to replenish magnesium levels and is utilized to treat constipation because of its natural laxative effects.

While magnesium’s importance might not be common knowledge, we hope that through this literature the importance of adding magnesium-based foods into your diet makes a little more sense and shows how much of a help magnesium can be for us.  It’s always best to consult with your or your children’s physicians before making any dramatic changes.  With that being said, continuing to find ways to improve your and your families’ diets is very important and easily accessible with the abundance of resources we have – feel free to access them across our website! 

How can I increase my magnesium levels quickly?

There isn’t necessarily an immediate way to bring levels up to favorable ranges, but through a change of diet, levels will quickly climb within a matter of days.

What are appropriate magnesium levels?

According to the University of Rochester adults’ range should be between 1.8 and 2.6 milligrams per deciliter and for children should be between 1.7 and 2.1 milligrams per deciliter.

What are the signs of too much magnesium?

Diarrhea, muscle weakness, low blood pressure, respiratory, respiratory distress, and kidney issues.
Michael Padovani
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