Magnesium
Magnesium is a cofactor in over 300 enzyme reactions: energy production, muscle and nerve function, blood sugar control and blood pressure regulation all depend on it. It's abundant in nuts, seeds, legumes and whole grains, yet surveys consistently show large parts of the population don't hit the 420 mg daily target. Food sources are preferable to pills for most people.
Daily value
420 mg
Recipes
13
What if you don’t get enough?
Magnesium deficiency is hard to detect: blood levels don't reflect total body stores well, and symptoms like cramps and fatigue are nonspecific. Supplement marketing wildly overstates what magnesium can do for sleep and anxiety. If you have persistent symptoms, talk to your doctor instead of self-prescribing high-dose magnesium.
Nutrient shortfalls can only be confirmed with proper testing. This page is general information, not a diagnosis. If you’re concerned, talk to your doctor.
Top food sources of magnesium
- Pumpkin seeds156 mg1 oz37%
- Almonds80 mg1 oz19%
- Spinach, cooked78 mg1/2 cup19%
- Cashews74 mg1 oz18%
- Dark chocolate (70%+)65 mg1 oz15%
- Black beans, cooked60 mg1/2 cup14%
- Avocado58 mg1 whole14%
- Edamame50 mg1/2 cup12%
- Brown rice, cooked42 mg1/2 cup10%
- Banana32 mg1 medium8%
% = share of the daily value per serving.
13 recipes
Magnesium-rich recipes
Every recipe lists full per-serving nutrition, so you know exactly how much magnesium you’re getting.
30 min450 kcal4 servings
Black Bean & Corn Tacos
Smoky black beans, charred corn and lime crema in warm corn tortillas. 14g fiber, 19g protein and 170mcg folate per serving. Taco Tuesday, upgraded.
45 min430 kcal4 servings
Roasted Veggie Farro Bowl
Chewy farro with caramelized sweet potato, peppers and tahini-lemon dressing. 9g fiber, 60mg vitamin C and 700mg potassium per bowl.
490 min460 kcal1 servings
Berry Overnight Oats
Creamy oats soaked overnight with yogurt, chia and berries. 12g fiber, 310mg calcium and 20g protein. Breakfast that makes itself.
15 min400 kcal1 servings
Avocado Egg Toast
Sourdough topped with smashed avocado and jammy eggs. 22g protein, 9g fiber and 130mcg folate. The 15-minute breakfast worth repeating.
35 min560 kcal2 servings
Quinoa Black Bean Power Bowl
Fluffy quinoa, smoky black beans, charred corn and creamy avocado with lime. 16g fiber, 230mcg folate and 21g protein. A plant-based bowl that eats like a real meal.
20 min220 kcal8 servings
No-Bake Pumpkin Seed Energy Bites
Chewy no-bake bites of pumpkin seeds, oats, peanut butter and dark chocolate. 90mg magnesium and 1.8mg zinc per serving. The 3pm snack that actually fuels you.
45 min520 kcal4 servings
Roasted Sweet Potato & Black Bean Bowl
Caramelized sweet potato and black beans over rice with lemon-tahini drizzle. 1050mg potassium, 14g fiber and 39% of your vitamin C. Sweet, smoky, satisfying.
5 min444 kcal2 servings
Tahini Banana Smoothie
Creamy, nutty, naturally sweet — like a milkshake that happens to deliver 18g protein, 313mg calcium and serious potassium. Five minutes, one blender.
35 min498 kcal4 servings
Tempeh Rainbow Buddha Bowl
Crispy-edged tempeh, roasted sweet potato and crunchy rainbow veg over quinoa with lemon-tahini. 32g protein and 6.2mg iron — the bowl that made my tofu-skeptic friend a convert.
25 min391 kcal4 servings
Edamame Veggie Fried Rice
Better-than-takeout fried rice with 18g protein per serving and actual vegetables in every bite. The secret is day-old rice and a screaming-hot pan.
30 min305 kcal4 servings
Coconut Pumpkin Soup
Velvety pumpkin soup with coconut milk, ginger and lime. 7g fiber and 4.7mg iron per bowl — autumn comfort that happens to be vegan.
50 min454 kcal4 servings
Roasted Butternut Squash and Quinoa Bowl
Roasted butternut squash, quinoa, crisp chickpeas, kale, and a maple-tahini dressing make a hearty plant-forward bowl for lunch or dinner.
490 min411 kcal2 servings
Apple Pie Overnight Oats
Prep these cinnamon-spiced oats tonight for a grab-and-go breakfast that tastes like dessert — no morning cooking required.
Magnesium: quick answers
How much magnesium do I need per day?
The daily value is 420 mg. Individual needs vary. Talk to your doctor about what’s right for you.
What are the best food sources?
Top picks: Pumpkin seeds (156 mg per 1 oz); Almonds (80 mg per 1 oz); Spinach, cooked (78 mg per 1/2 cup); Cashews (74 mg per 1 oz); Dark chocolate (70%+) (65 mg per 1 oz); Black beans, cooked (60 mg per 1/2 cup); Avocado (58 mg per 1 whole); Edamame (50 mg per 1/2 cup); Brown rice, cooked (42 mg per 1/2 cup); Banana (32 mg per 1 medium).
Can I get enough from food alone?
For most people, a varied diet covers magnesium needs. Magnesium deficiency is hard to detect: blood levels don't reflect total body stores well, and symptoms like cramps and fatigue are nonspecific. Supplement marketing wildly overstates what magnesium can do for sleep and anxiety. If you have persistent symptoms, talk to your doctor instead of self-prescribing high-dose magnesium.