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Foods High in Magnesium

Why women need magnesium in their diet and the top magnesium-rich foods.

Magnesium is important to your overall health as it helps regulate blood pressure and blood sugar and helps you manage stress, migraines and muscles aches and pains.

Magnesium deficiency is very common in women. Symptoms of magnesium deficiency can include

  • fatigue
  • stiffness
  • loss of appetite
  • muscle spasms
  • nausea

How Much Magnesium do we Need?

The daily recommendation of magnesium for adult females is between 310-320 mg. Adult males need between 400-420 mg each day.

It's best to get the recommended amount of magnesium from your diet. However, women typically do not get enough magnesium. Below is a list of magnesium-rich foods to add to your daily diet.

Foods High in Magnesium:

  • Avocado
  • Nuts - dry roasted almonds and cashews
  • Dried beans and legumes - soybeans, baked beans and lentils
  • Seeds - pumpkin
  • Bananas
  • Dark chocolate
  • Legumes
  • Tofu
  • Whole grains - wheat, oats, barley, buckwheat and quinoa
  • Fatty fish - salmon, mackerel, and halibut
  • Dark, leafy greens - spinach
  • Peanut butter

Dietary Supplements

If you are unable to get the recommended amount of magnesium through your diet, you can take a magnesium supplement.

  • An oral Magnesium 250-400 mg supplement may help with fatigue.
  • Daily magnesium at a dose of 400-500 mg can be used to help prevent migraines and even help with sleep.

Magnesium can cause loose stools and should not be taken if you have any issues with kidney function. If loose stools become an issue, reduce the dose or take the magnesium supplement every other day.

Always talk with your healthcare clinician if you have any questions or concerns.