Foods high in magnesium
Key facts
- Magnesium is essential for your muscles, nerves, bones and blood sugar levels.
- If you have low magnesium levels, your chances of health problems increase.
- Foods high in magnesium are leafy greens, legumes, nuts, seeds and whole grains.
- A doctor can check your magnesium levels by a blood or urine (pee) test.
- If you have low magnesium levels, your doctor may recommend taking a supplement.
What is magnesium?
Magnesium is a mineral that is essential for healthy bones, muscles, nerves and blood sugar levels.
Having low levels of magnesium can increase the chance of health problems such as:
Which foods are high in magnesium?
Most people get all the magnesium they need from food. In general, magnesium can be found in both plant and animal foods.
Some good sources of magnesium are:
- leafy green vegetables, such as spinach
- legumes
- nuts and seeds
- whole grains
- seafood
- meat such as chicken and beef
Mineral, tap and bottled waters can also contain magnesium. The amount of magnesium they contain depends on the brand.
Here are some common foods and how much magnesium they have:
| Food | Serving size | Magnesium content in milligrams (mg) |
|---|---|---|
| Pumpkin seeds (pepitas) | 30 grams | 159 mg |
| Chia seeds | 30 grams | 114 mg |
| Almonds | 30 grams | 80 mg |
| Cashews | 30 grams | 75 mg |
| Brown rice (cooked) | ½ cup | 72 mg |
| Spinach (boiled) | ½ cup | 57 mg |
| Peanuts | 30 grams | 48 mg |
| Salmon (cooked) | 100 grams | 30 mg |
| Milk (1% fat) | 1 cup | 28 mg |
| Whole wheat bread | 1 slices | 25 mg |
| Chicken breast (roasted) | 80 grams | 24 mg |
| Avocado | 75 grams | 20 mg |
| Beef, mince (cooked) | 65 grams | 18 mg |
How much magnesium do I need?
The recommended daily intake (RDI) for magnesium is between 310 and 420 milligrams (mg) for an adult. However, the RDI varies depending on your age and sex.
Find out more about your RDI of magnesium.
Should I take magnesium supplements?
If you have a magnesium deficiency or health problems, your doctor may recommend you take a magnesium supplement.
Magnesium deficiency is not common in healthy adults. Certain health conditions can affect magnesium intake such as:
- inflammatory bowel disease
- type 2 diabetes
- increased urine excretion (peeing more often)
- alcohol dependence
Older adults can also have problems with magnesium absorption.
Very high doses of zinc (usually taken as a supplement) can interfere with your ability to absorb magnesium.
Your doctor may refer you for a blood or urine test to check your magnesium levels.
Learn more about magnesium deficiency.
Do magnesium supplements cause side effects?
Magnesium supplements can cause problems if you take more than the recommended dose.
Having too much magnesium from a supplement can cause:
Magnesium supplements can affect the way your body absorbs some medicines, including bisphosphonates (osteoporosis medicine) and some antibiotics.
Some prescription medicines used to treat acid reflux or stomach ulcers, and some diuretics can affect your magnesium levels.
Speak to your doctor or pharmacist before taking a magnesium supplement.
Some Magnesium supplements contain vitamin B6, which may be listed on the label as pyridoxine hydrochloride, pyridoxal 5-phosphate or pyridoxal 5-phosphate monohydrate. Stop taking these supplements if you experience symptoms of peripheral neuropathy, such as tingling, burning or numbness. See your doctor as soon as possible.
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Resources and support
Visit Nutrition Australia for information about foods that are high in magnesium.
Eat for Health has information and advice about dietary magnesium intake.
You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak with 24 hours a day, 7 days a week.
Learn more here about the development and quality assurance of healthdirect content.
Last reviewed: April 2025
