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What if better sleep and lower stress were already sitting on your plate?
Magnesium is trending as the latest natural remedy for improved sleep and stress relief. But before you reach for magnesium supplements, you may already be getting enough through your diet. Plus, while the mineral is often linked to better rest, that's just one of many benefits this nutrient delivers.
“Magnesium plays a major role in more than 300 reactions in your body," says Samantha Cassetty, MS, RD, nutrition and wellness expert, and co-author of Sugar Shock. “It promotes heart health, helps regulate blood pressure and blood sugar levels, and is also crucial for bone health and energy production. Plus, magnesium regulates the stress hormone cortisol and enhances melatonin secretion, so it may help you lower stress and improve sleep.”
Adults should aim for 310–320 milligrams (for women), and 400–420 milligrams (for men) of magnesium a day, according to the National Institutes of Health (NIH).
Luckily, hitting your daily magnesium goals is surprisingly simple with a balanced diet. Here are some of the top magnesium-rich foods that make it easy (and delicious) to get enough so you can reap all those relaxation benefits.
Spinach
Leafy greens such as Swiss chard and collard greens are especially rich in magnesium, but spinach stands out with an impressive 156 mg per cup (of boiled spinach). It’s also packed with iron, fiber, and vitamins A and C. A chicken or tofu whole wheat wrap with black beans and plenty of fresh spinach is a delicious non-salad way to enjoy the nutritious green, says Valerie Agyeman, RDN, host of the podcast Flourish Heights. "Every ingredient in this hearty lunch is high in magnesium," she says. You can also sauté spinach as a simple side or blend it into smoothies for an easy nutrient boost.
Almonds, cashews, and peanuts
Nutrient-dense nuts are major magnesium foods. One ounce of almonds (about 23 nuts or ¼ cup) has 80 mg of magnesium, while the same amount of cashews comes in at 74 mg, according to the NIH. “Two tablespoons of cashew butter provides 83 mg of magnesium,” says Cassetty, who spreads it on banana slices for an easy, magnesium-rich snack. Peanut butter is another solid option, with 49 mg of magnesium per two tablespoons, but look for varieties without added oils or sugars. These nuts also deliver healthy fats, fiber, and protein to keep you fueled and energized.
Chia, flax, and pumpkin seeds
Seeds, especially pumpkin, are magnesium standouts. A one-ounce serving of pumpkin seeds has 156 mg, or 37 percent of the daily value for magnesium. “A serving of pumpkin seeds also has 8 grams of plant-based protein and 13 percent of your daily iron needs,” Cassetty explains. Sprinkle pumpkin or flax seeds on top of salads, or stir chia seeds into overnight oats for an easy boost. These small but mighty seeds also provide omega-3s, fiber, and iron.
Oats
Even a half-cup of dry whole grain oats delivers more than 13 percent of your daily magnesium need. Top your morning bowl with banana slices and a sprinkle of flax seeds, and you’ll bump up that total even more—without much extra effort. Oats also contain soluble fiber, which can help support healthy cholesterol levels and keep you satisfied throughout the morning.
Dark chocolate
This yummy pick delivers 65 mg of magnesium per one-ounce serving, along with a dose of antioxidants and key minerals. “Choose a dark chocolate with 70–85 % cocoa solids,” Cassetty suggests. Even a square or two makes for a satisfying after-dinner treat. You can also melt it and drizzle it over sliced fruit or stir dark chocolate chips into oatmeal for a simple way to add a little indulgence along with a magnesium boost.
Black beans
One cup of canned black beans supplies 84 mg of magnesium. “You’ll also get 17 grams of fiber and 15 grams of protein,” Cassetty adds. She makes a magnesium-rich taco salad using black beans and avocado on top of chopped spinach for a nutrient-packed meal. They're also budget-friendly and easy to keep on hand, making them a practical staple for quick, healthy meals.
Edamame
Edamame (also known as young soybeans) earns its superfood status thanks to a mix of protein, calcium, fiber, and magnesium. A half-cup serving contains about 50 mg. “A bowl of steamed edamame makes for an easy and delicious magnesium-rich snack,” Agyeman says. You can also toss edamame into salads, grain bowls, and stir-fries for extra texture and nutrition.
Quinoa
One cup of cooked quinoa has 118 mg of magnesium and is a complete source of protein delivering all nine essential amino acids. “Despite technically being a seed, quinoa is considered a whole grain, and it’s higher in protein than many other grain options,” Cassetty explains. She suggests quinoa as a swap for rice as a base for a veggie-rich stir-fry, or building grain bowls with quinoa, black beans, and spinach. Its mild, nutty flavor makes it a versatile base for both savory and slightly sweet dishes.
Avocado
A whole avocado provides 58 mg of magnesium, along with heart-healthy monounsaturated fats and fiber. Pair it with whole wheat toast (about 23 mg per slice), and you’ve got a simple meal that significantly boosts your intake of the nutrient. It’s also incredibly versatile, so add it to salads, smoothies, or sandwiches for great flavor and nutrition.
Yogurt
A serving of plain low-fat yogurt is high in magnesium (42 mg), not to mention calcium, protein and gut-healthy probiotics. For a fun twist, Agyeman makes a frozen yogurt bark: Spread yogurt on a baking sheet, sprinkle with crushed cashews, pumpkin seeds, and dark chocolate, then freeze. Choosing unsweetened varieties helps keep added sugars in check while still delivering all the nutritional benefits.
How to Eat More Magnesium
Getting enough magnesium doesn’t require a major diet overhaul. Small, strategic changes can make a meaningful difference. Focusing on whole, minimally processed foods and combining magnesium-rich ingredients throughout the day can help you steadily build toward your daily needs without much effort.
- Pair magnesium-rich foods together: Combine ingredients like nuts and yogurt, or build meals with spinach, beans, and whole grains to stack your intake in one sitting.
- Swap refined grains for whole grains: Choose brown rice, quinoa, or whole wheat bread instead of white, refined options.
- Upgrade your snacks: Reach for options like a handful of almonds, pumpkin seeds, or banana slices with nut butter.
- Add leafy greens wherever you can: Toss spinach into smoothies, eggs, wraps, or pasta dishes for an easy boost.
- Work in more legumes: Beans, lentils, and chickpeas are versatile additions to salads, soups, and grain bowls.
- Think beyond meals: Even small extras, like sprinkling seeds on oatmeal or adding avocado to toast, can help you hit your daily magnesium needs more consistently.
