What Foods Are High in Magnesium: Boost Your Health Today

By Jonathan Hunsaker

Reading Time: 7 minutes

This article discusses emerging/ongoing science and research. It is intended for general informational purposes only. This content is unrelated to products offered by Organixx and does not contain any representations about the performance of such products.

While you likely have heard about magnesium before, many people don’t realize the importance of this mighty mineral!

Did you know that magnesium is an essential mineral for your body’s health and well-being, being involved in over 300 biochemical reactions? It plays a crucial role in maintaining optimal health and well-being. 

A healthy diet is one of the best ways to ensure your body gets enough magnesium, however, if you have been wondering what foods are high in magnesium – you are not alone. There are plenty of tasty foods that can be easily incorporated into one’s diet that are jam-packed with magnesium, and you likely have them in your fridge or pantry!

Magnesium: Its Role in Our Body

From the production of energy to the formation of proteins, muscle contraction and relaxation, nerve impulse transmission, to glucose control – magnesium can be found working hard throughout our bodies! So it’s no wonder that keeping your magnesium levels up to par should be high on your priority list.

The Importance of Magnesium Balance

Energy Production

Magnesium aids ATP production – the primary source of cellular energy – ensuring that every cell has enough fuel to perform its functions efficiently.

Muscle Function

This mighty mineral helps regulate muscle contractions by acting as a natural calcium blocker – preventing muscles from cramping or spasming excessively.

Nerve Transmission

As an electrolyte, magnesium assists with nerve impulse conduction – transmitting signals between nerves and other cells throughout the body smoothly.

Blood Sugar Regulation

By improving insulin sensitivity and glucose uptake into cells, meaning your dietary magnesium intake plays a vital role in maintaining stable blood sugar levels.

Heart Health

Supporting a healthy heartbeat by maintaining the delicate balance of potassium and calcium within heart cells, magnesium reduces the risk of arrhythmias and other cardiovascular issues.

Bone Health

Acting directly on crystal formation and on bone cells, magnesium intake is linked to overall bone health. It is reported by health professionals that those with higher levels of magnesium also have higher bone mineral density.

Blood Pressure Regulation

Studies have shown that those with sufficient dietary magnesium intake may have a reduced right to high blood pressure (hypertension). This is especially important for those who are at a high risk of cardiovascular disease.

This important mineral is also beneficial for immune system support, and even mood control. It’s clear that this mineral is nothing short of amazing. It’s essential to be aware that our bodies can’t produce magnesium independently – we must acquire it through dietary sources or supplementation. 

Magnesium Deficiency: The Sneaky Culprit Behind Various Health Issues

When it comes to magnesium deficiency, many people are blissfully unaware of its existence. However, this sneaky culprit can cause a myriad of health issues that often go unnoticed or misdiagnosed.

Being involved in over 300 biochemical reactions in the body, not having enough magnesium can lead to some pretty unpleasant consequences.

The Symptoms: Tell-Tale Signs 

If you’re experiencing any of the following symptoms, your body might be trying to tell you that it needs more magnesium:

  • Muscle cramps and spasms
  • Fatigue and weakness
  • Numbness and tingling sensations in hands or feet
  • Irritability and mood swings
  • Anxiety or depression
  • Sleep disturbances (insomnia)

Keep in mind, these symptoms could also indicate other health issues. It’s always best to consult with a healthcare professional before jumping to conclusions. 

The Causes: What Leads To Magnesium Deficiency? 

A variety of factors can contribute to low levels of magnesium, including: 

  • Poor diet: Consuming processed foods lacking essential nutrients
  • Stress: Chronic stress depletes our bodies’ stores of magnesium
  • Medications: Certain medications, such as diuretics and proton pump inhibitors, can interfere with magnesium absorption
  • Gastrointestinal disorders: Conditions like Crohn’s disease or celiac disease can hinder the body’s ability to absorb magnesium from food
  • Alcohol consumption: Excessive alcohol intake can lead to decreased magnesium levels due to increased urinary excretion of this mineral

Why Magnesium Deficiency is Often Overlooked

Magnesium deficiency often flies under the radar because standard blood tests only measure serum magnesium levels. This means that even if your blood test results show normal levels of magnesium, you could still be deficient since only 1% of total body magnesium is found in the blood, making it crucial to pay attention to symptoms and consider other diagnostic methods.

Incorporating more magnesium-rich foods into your diet or considering supplementation might just be what your body needs for optimal health. So don’t let this sneaky culprit wreak havoc on your well-being – take action today.

Foods that are High in Magnesium

Let’s explore some nutritious and delicious foods that can help you increase your magnesium intake while providing additional health benefits. Including these foods in your eating routine won’t just give a characteristic wellspring of this significant mineral, yet will likewise offer extra medical advantages.

Dark Chocolate

Who said healthy food couldn’t be indulgent? Dark chocolate is not only rich in antioxidants, but it also contains an impressive amount of magnesium. A single ounce (28 grams) provides about 64 mg or around 16% of the recommended daily intake. Opt for at least 70% cocoa content to reap maximum benefits.

Pumpkin Seeds

These tiny seeds pack a powerful punch when it comes to magnesium content. Just one ounce (28 grams) offers approximately 156 mg or nearly half of your daily requirement. 

Leafy Greens

Green leafy vegetables like spinach, kale, and Swiss chard are well-known for their numerous health benefits – including being great sources of magnesium. For example, just one cup (180 grams) of cooked spinach provides about 157 mg, or almost half the recommended daily intake. Try adding leafy greens to your salads, smoothies, or stir-fries for a boost of magnesium.


This trendy superfood is not only packed with healthy fats but also contains a good amount of magnesium. One medium avocado provides around 58 mg or about 15% of the recommended daily intake. Indulge in this tasty treat as a dip, spread it on your toast, or add some creaminess to your smoothie.

Besides these top contenders for magnesium-rich foods, there are plenty of other options like almonds, black beans, quinoa, and yogurt that can help you meet your daily requirements. The key is maintaining a well-balanced diet that includes various sources of this essential mineral.

Consuming foods with elevated levels of magnesium can give the body the needed nutrients and minerals to sustain a healthy way of life. Magnesium supplements offer an additional way of ensuring adequate intake, providing another option for those looking to maintain their health.

Magnesium Supplements: Boost Your Magnesium Intake

While incorporating magnesium-rich foods into your diet is the best way to maintain healthy levels of this essential mineral, sometimes it can be challenging to get enough through food alone. That’s where magnesium supplementation comes in handy. They’re a convenient and effective option for those who struggle with dietary restrictions or simply want an extra boost daily.

The Different Types of Magnesium Supplements

  • Magnesium citrate: Known for its high bioavailability, meaning it’s easily absorbed by the body.
  • Magnesium glycinate: Gentle on the stomach and less likely to cause diarrhea than other forms.
  • Magnesium aspartate: Another highly absorbable form that may support muscle function and energy production.
  • Magnesium oxide: Often used as a laxative due to its low absorption rate but still provides significant amounts of magnesium per dose.

Finding The Right Dosage And Timing For You

Determining the correct dosage of supplemental magnesium for you can depend on various characteristics, such as age, gender, and overall health. The National Institutes of Health provides a helpful guide on recommended daily allowances for magnesium. 

Some may find that taking magnesium supplementation at night is beneficial for promoting relaxation and improving sleep quality, while others might prefer to divide their dosage throughout the day. Others may prefer splitting their dosage throughout the day to maintain consistent levels in the body. Experiment with different timings to see what works best for you.

Potential Side Effects And Interactions: Too Much Magnesium

Magnesium supplements are generally considered safe when taken as directed however mild side effects such as diarrhea or stomach cramps have been reported if consumed in excessive amounts.

It’s also important to be aware of potential interactions with medications like antibiotics or diuretics – always check with your doctor before combining supplements and prescription drugs.

The Organixx Solution: Clean and Organic Magnesium Supplements

If you’re looking for high-quality magnesium supplements that align with a healthier lifestyle, look no further than Organixx Magnesium. Our clean and organic formula ensures optimal absorption while avoiding harmful additives often found in other products on the market.

Frequently Asked Questions

What food has the highest form of magnesium?

Pumpkin seeds are one of the foods with the highest levels of magnesium, containing around 534 mg per 100 grams. Other high-magnesium foods include almonds, spinach, and dark chocolate. Incorporating these into your diet can help increase your magnesium intake.

What fruit and vegetables are high in magnesium?

Fruits and vegetables rich in magnesium include leafy greens like spinach and Swiss chard, avocados, bananas, raspberries, blackberries, figs, artichokes, peas, broccoli, and potatoes. Consuming a variety of these fruits and vegetables will contribute to meeting the daily recommended magnesium intake.

What fruit is highest in magnesium?

The fruit with the highest amount of magnesium is avocado which contains about 29 mg per medium-sized fruit (200 g). Other fruits that contain significant amounts of this mineral include bananas (27 mg per medium banana), dried figs (68 mg per 100 g), and kiwi (17 mg per medium kiwi).

What are the 10 signs of low magnesium?

Ten common signs indicating low levels of Magnesium:

  1. Muscle cramps or spasms
  2. Fatigue
  3. Irritability or mood changes
  4. Numbness or tingling sensations
  5. Migraines or headaches
  6. Osteoporosis risk increase
  7. Insomnia 
  8. High blood pressure 
  9. Irregular heartbeat 
  10. Anxiety 

Magnesium plays a crucial role in our body and its deficiency can lead to various health issues. If you’re struggling to make sure you’re getting enough of this essential mineral through food alone, consider adding a magnesium supplement to your routine. And for more information on how to optimize your health with natural supplements and remedies, visit Organixx.

Magnesium deficiency is linked to stress, diabetes, heart disease, osteoporosis, chronic fatigue syndrome, depression, anxiety, trouble sleeping, sore muscles, migraines, and many more debilitating health conditions.

If your body needs magnesium, you want the most beneficial kind your body can actually absorb. Organixx Magnesium 7 gives you seven (7) of the very best, most bioavailable types of elemental magnesium available.

Magnesium Supplement


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