Foods high in Magnesium
Cofactor in 300+ enzyme reactions, energy metabolism, muscle relaxation, blood pressure regulation.
About Magnesium
Magnesium is a cofactor in over 300 enzyme reactions, energy production, protein synthesis, muscle and nerve function, blood-pressure regulation, and DNA repair. About half of body magnesium is in bone, the rest in soft tissue and a small but tightly-regulated blood pool.
The densest dietary sources are nuts, seeds, whole grains, beans, and dark leafy greens. Refining grains strips most of the magnesium, bran and germ are the rich layers. Hard water also contributes a small but useful amount.
Surveys suggest a meaningful fraction of UK adults don't meet the 375 mg/day RI. Mild deficiency is usually asymptomatic; severe deficiency causes muscle cramps, fatigue, and irregular heart rhythm. Higher-magnesium diets are associated with lower risk of type 2 diabetes and cardiovascular disease.
Top food sources of Magnesium
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Common questions about Magnesium
- How much magnesium do I need?
- UK adult RI: 375 mg/day. A meaningful fraction of UK adults don't reach this, a quiet shortfall.
- What foods are highest in magnesium?
- Nuts, seeds, whole grains, beans, and dark leafy greens. Refining grains strips most of the magnesium, bran and germ are the rich layers.
- What are signs of magnesium deficiency?
- Mild deficiency is usually asymptomatic. Severe deficiency can cause muscle cramps, fatigue, and irregular heart rhythm.
- Should I take a magnesium supplement?
- Most people don't need to. A varied whole-food diet usually supplies enough. Supplements may help in specific medical circumstances, best to ask a clinician.