Skip to content

The Best Food Choices For Boosting Your Magnesium Intake

One mineral that we all need in our daily diet but sadly, many of us overlook is that of magnesium. Magnesium is something that doesn’t garner as much attention as omega-3 fatty acids do or negative attention like trans fats do but it is critical for optimal health. The following are foods that can help…

Products containing magnesium: bananas, pumpkin seeds, blue poppy seed, cashew nuts, beans, almonds, sunflower seeds, oatmeal, buckwheat, peanuts, pistachios, dark chocolate and sesame seeds on wooden table

One mineral that we all need in our daily diet but sadly, many of us overlook is that of magnesium. Magnesium is something that doesn’t garner as much attention as omega-3 fatty acids do or negative attention like trans fats do but it is critical for optimal health. The following are foods that can help you fulfill your daily magnesium needs.

Foods Rich In Magnesium

The great news is you don’t need to look too far to find a number of foods that will supply the body with ample doses of magnesium. Magnesium isn’t that hard to come by so even if you are a vegetarian (or just a picky eater!), you should still be able to get your daily needs met.

Let’s look at some of the top foods that you’ll want to consider.


Topping the list of foods that contain a good dose of magnesium we should have is spinach. Spinach is a great choice for everyone because it’s deemed one of the best superfoods out there and in addition to that, is also very low in calories.

So regardless of whether you are on a fat loss diet, looking to maintain your weight, or trying to build muscle, you should be able to include it in your plan. If you are looking to build muscle, consider cooking your spinach so it shrinks down and takes up less room in the stomach. This will help you fit in those necessary calories you’ll require to get that lean muscle mass built.

Per one cup of spinach that you eat, you’ll take in a whopping 157 mg of magnesium, which supplies almost 40% of your total daily needs.

Swiss Chard

If spinach isn’t your thing or you simply don’t have any around the house, Swiss chard is another great green to consider. Swiss chard is rich in many vital nutrients and more importantly, is also going to provide a high dose of calcium as well, making it a great food for helping to keep your skeletal system strong if you don’t take in dairy-rich foods.

Swiss chard cooks up beautifully and is an excellent addition to just about any dish.

Per one cup serving of Swiss chard, you’ll get 150 mg of magnesium, so just slightly less than what you get from spinach.

Dark Chocolate

Chocolate lovers can finally feel great about their love for chocolate. Now with just one square of dark chocolate, you can get nearly a quarter of your total daily needs met for magnesium.

With one square containing 95 mg, it’s hard to go wrong. It is important that you choose dark chocolate however as dark chocolate has more of the ‘good stuff’ as far as health-boosting properties are concerned and less sugar.

The more sugar you start getting into that chocolate, the lower the magnesium content will become.

Pumpkin Seeds

Nuts seem to get all the attention in our diets today but seeds can be just as nutritious. One seed you should start eating more often is pumpkin seeds, which offer an excellent dose of magnesium. Per eighth cup of pumpkin seeds, you’ll receive about 92 milligrams, providing just under 25% of your total daily needs.

Pumpkin seeds also present an excellent healthy fat profile, which will help you keep your cholesterol and heart health in check and even give some dietary fiber as well to keep your digestive system health and your appetite controlled.

Adding just a few pumpkin seeds to your salad or to top your main course meal can give it that final boost in nutrition you may be looking for.


Alternatively, now we do come to a nut to consider: almonds. Almonds are one of the most popular nuts that are eaten, so you may already be getting these into your daily diet plan.

If you are, great! You’re one step ahead of the game already. Almonds provide 75 mg of magnesium per serving so will deliver you approximately 19% of your total daily needs.

Almonds are a great food because they combine the three best hunger-busting nutrients out there – protein, dietary fiber and healthy fats, which will give you the best fighting chance of keeping your meal plan in check.

This said, do keep in mind almonds themselves are quite high in total calories, so don’t go eating handful after handful. Measure out your ounce or so serving and then put the bag away.

You don’t want to overdo it with these or you may pay the price with unwanted weight gain.

Black Beans

Beans are another superfood that often gets overlooked – sadly – for other grains like rice and pasta. Beans can be an excellent source of carbohydrates and also provide a good dose of protein as well, so unlike the former two foods, are a more complete choice.

Beans are also a perfect idea for anyone who follows a vegetarian diet thanks to the added protein they come packed with.

We already know that beans provide a wealth of potassium to the diet, which can help regulate blood pressure levels also, but you can count on a good dose of magnesium too.

With 60 mg per half-cup serving, you’ll take in 15% of your total daily needs.


Another excellent healthy fat you’ll want to get into your diet plan is the avocado, which is a rich source of not only magnesium but also vitamin E. Avocados are often deemed the best food to eat to help improve your skin health as they will nearly instantly help to clear up your skin and keep it looking vibrant and younger.

Avocados are also a great source of dietary fiber, so you’ll help keep the body more regular and thanks to the antioxidants they contain, may also help to delay the process of aging.

Avocados are unique because they are one of the only fruits to contain healthy fats and have hardly any sugar content.


If you do eat dairy, load up on the yogurt. Just be sure it’s a reduced sugar variety. Yogurt is great for supplying not only magnesium to the body but probiotics as well. These healthy bacteria are vital for keeping your gut health in check and strengthening your immune system.

Most people simply are not getting enough probiotics in their meal plans, so if you aren’t eating yogurt, we also highly recommend you consider taking in a probiotic supplement as well such as P3-OM. It’s the best on the market and will quickly help you reach healthy bacteria levels.


While bananas are typically regarded as the go-to food for getting your potassium needs met, the great news is they also house a good deal of magnesium as well. These are blood pressure level fighters through and through thanks to both of these electrolytes.

Most people have no problem getting enough sodium into their diet, but the other two they really struggle with and bananas provide them perfectly.

The potassium in bananas is also great for supporting optimal muscle contractions, so these are an ideal food to eat before you perform any sort of exercise as well.

So there you have what you need to know about magnesium and why it’s a must to consider getting into your diet plan. If you aren’t currently eating what you need to, focus on the above foods and you’ll have your needs met in a hurry.

Frequently Asked Questions

What does a magnesium supplement do?

A magnesium supplement will help keep your blood pressure levels in check, it can help balance out your blood glucose levels, it regulates nerve impulses and muscle contractions, and it can help to keep your bones strong.

When is the best time to take magnesium during the day?

The best time to have magnesium in your diet will be later on in the evening as if you take it then, it may help you lull yourself into a deeper sleep.

How much magnesium do I need to eat each day?

The recommended daily intake ranges between 310-420 mg of magnesium per day for the average adult. Keep in mind that if you have been deficient or are suffering from a health problem, your doctor may prescribe you to take more, up to a limit of 2500 mg per day. Only do this on the advice of a physician, however.

Share this article using the buttons below
Posted in ,
You'll enjoy these posts


  1. Pat on April 21, 2021 at 3:33 pm

    Thanks for the informative article about foods that have large doses of magnesium. I’m 70 years old, and although late to
    healthy eating, I’m trying to eat good healthy foods now to help my body to repair itself from problem organs, such as the
    lungs, the heart and the kidneys. I did read somewhere once, that the body produces, ALL new cells throughout, that’s every single cell every 7 years!! Interesting isn’t it. I read that a long time ago so maybe it regenerates even faster with today’s scientific knowledge/technology?!

    • Tom Hullhorst on May 5, 2022 at 7:45 pm

      I’m 69 years old I’ve too been on a healthy lifestyle eating Whole Foods for over a year cutting carbs is a adjustment after decades of the standard American diet. Can’t wait to see if magnesium breakthrough will help me achieve better metabolic health. Very interesting how cell regenerate Autophagy is a way to clean house repair and make new cells.

      • Ann-Marie on May 24, 2022 at 12:17 am

        Hello Tom,

        Thank you for contacting BiOptimizers! My name is Ann-Marie, and I am your Happy Health Concierge assigned to assist you today.

        I am happy that you find the information useful and interesting and that you decided to try our Magnesium Breakthrough. I’m confident that it will help you achieve better metabolic health.

        If you have any other questions or need assistance, please email us at [email protected].

        Take care and have a great day!

        My very best regards,
        Happy Health Concierge

  2. Loretta Ward on June 25, 2022 at 7:19 pm

    Hello Tom,
    I have recently been patient of the Epworth Hospital in Richmond, Melbourne. Prior to being a patient there I was a patient at the Bendigo Hospital in February, 2022!
    I do not understand how BiOptimizers made contact with me, however did I place an order for something you supply?
    I was shocked when I took a look at my bank account and I see BiOptimizers have availed themselves to $528.69 plus $190:58 and $344:38 as well as $46.47.
    I have now disputed this payment. I cannot, under any circumstances ever afford to have this amount of money taken out of my account, ever!!
    Please see to the money being returned into my account, as soon as possib

    • Sheila Hunter on August 4, 2022 at 9:17 am

      Hello Loretta,

      My name is Sheila and I am a Happy Health Concierge here at BiOptimizers! I did some research and noticed that you placed an order with us 6/23/22. I hope you are feeling better since you were in the hospital back in Feb. You mentioned that you didn’t know how our company would have gotten in contact with you. There is no way we can contact you unless you make contact with us first.

      In the order you placed back in June you initially selected 3 bottles of Magnesium Breakthrough. After you entered your payment & shipping information and then submitted it you were brought to our upsell pages. On these pages, you will be introduced to other products with deeper discounts that you have the opportunity to either bypass or add to your initial order which you did.

      You emailed our help desk [email protected] on 6/25/22 about this and one of our agents responded promptly letting you know that she would contact our warehouse to stop the shipment of the order which she was able to do and the full refund was issued to you on 6/26/22. The funds should have been returned to your Visa card ending in 6144. With that said, we at BiOptimizers have one goal in mind, helping fix our valued customers’ digestion.

      By no means we are trying to take advantage of anyone. As I mentioned previously, you added more products to your initial order that you didn’t have to do. We can understand cost can be a factor for anyone no matter what you are purchasing.

      So you know one of my biggest frustrations is the cost of high-quality products. They’re far less expensive than most medical treatments however medical treatments are funded by tax dollars and preventative medical technology isn’t.

      We hope this changes one day but that’s going to take a complete renaissance of how we treat humanity on the planet. Hopefully, we will hit a hybrid of acute medical intervention and long-term holistic preventative care.

      Take care and I hope you have a great day!

      My very best regards,

  3. Wilhelmus Aloysius Valckx on July 23, 2022 at 4:46 pm

    I placed an order for 3 bottles of bioptimizers on July 22/2022 from Vancouver Canada, the webpage offered me more options after I placed my order, but wouldn’t allow me to take advantage of those options. It was through Clickbank. Why?

    • Sheila Hunter on August 4, 2022 at 10:20 am

      Hello Wilhelmus,

      My name is Sheila and I am a Happy Health Concierge here at BiOptimizers! I took the liberty of creating a video below for you regarding the issue you said you had pertaining to taking advantage of the offers you should see while placing your order.

      If after viewing this quick video you have any questions, please email our help desk at [email protected].
      Take care and have a great day!

      My very best regards,

  4. Michael on August 19, 2022 at 9:42 pm

    My comment is more of a question in the form of confusion. In your FAQ section it is stated for optimal health aim to take 310-420 MG of magnesium per day for avarage adult. On your label of Magnesium Breakthrough it recommended two 500 MG with evening meal. So now we’re suggested to take 1000 MG. Per day/night. Then your postcard recommended 3 caps am,(1500mg), 3 caps afternoon, (1500mg more), and 3 caps(1500mg night), so that’s 4500mg per day.?So you see where the confusion comes in (at least for me). What numbers should I e concerned with for optimal health ? We have as little as 310 MG. Daily all the way to 4500 MG. Per day.

    • Megan Gonzales on September 25, 2022 at 10:22 pm

      Hello Michael,

      Thank you for contacting BiOptimizers! My name is Megan, and I am your Happy Health Concierge assigned to assist you today.

      We’re very sorry for confusion. People do not typically overdose on magnesium, once you have hit your tolerance the body dumps the excess by way of stool, so people get the “runs”. That being said; the only way to know for sure is to try. We will facilitate a return under our 365-day guarantee if this does not work for you.

      With that said, if you want to participate in our Magnesium Loading protocol, you can use the Spectracell test to monitor your key nutrient levels first. It is best to start out at 1-2 capsules a day and see if this dosage is enough for you to feel the effects of the supplement. Our customers can take 1-6 capsules a day, but this solely depends on your body’s needs. If you experience loose stools, it just means that you have gone over your magnesium tolerance and that it is best to decrease your dosage.

      I hope this answer helps. Take care and have a great day!

  5. Shelley Quandt Allen on August 27, 2022 at 10:36 am

    Im about a week into using the magnesium breakthrough. So far I love it and can absolutely notice my improvement in sleep quality. So I ordered more bottles of it and in the ordering process I read about your suggested use for the first six weeks where gradually you are up to three capsules – three times a day. This amount would result in a much higher level of magnesium than the daily max. Are there any negative health issues to be aware of if I continue on Bioptimizers suggested daily use? I am experiencing a bit of diarrhea. I would like to continue with the suggested six weeks if you don’t think I’m creating a toxic environment within. I am 5’5” and weigh 143 lbs, a 57 yo woman that exercises about 5 times a week and fairly active.

    • Megan Gonzales on September 25, 2022 at 10:34 pm

      Hello Shelley,

      Thank you for contacting BiOptimizers! My name is Megan, and I am your Happy Health Concierge assigned to assist you today.

      Loose stools while taking Magnesium can happen, the reason could be that you are actually not as deficient as you think and your body dumps the excess or that you are sensitive to magnesium citrate which is present in the formula in small doses but since you are taking more than the average dose it has a laxative effect.

      When this happens the answer is usually to stop for a few days then restart with a minimum dosage then work your way up one capsule at a time, whenever you get to a point where you have loose stools again, reduce by 1 capsule.

      If you are already experiencing the benefits at 1-2 capsules, you do not need to take more than what your body needs.

      I hope this helps. If you have any further questions or concerns, please reach out to us at [email protected] or call us at 1-800-719-2467.

      Take care and have a great day!

Leave a Comment