Magnesium Sources

Although many people don’t reach the RDA for magnesium, there are plenty of magnesium-rich foods to choose from.

It is widely found in both plants and animal-sourced foods. The richest sources are seeds and nuts, but whole grains, beans and leafy green vegetables are also relatively rich sources.

Below is the magnesium content in 3.5 ounces (100 grams) of some of its best sources (43):

  • Almonds: 270 mg
  • Pumpkin seeds: 262 mg
  • Dark chocolate: 176 mg
  • Peanuts: 168 mg
  • Popcorn: 151 mg

For example, just one ounce (28.4 grams) of almonds provides 18% of the RDI for magnesium.

Other great sources include flaxseeds, sunflower seeds, chia seeds, cocoa, coffee, cashew nuts, hazelnuts and oats. Magnesium is also added to many breakfast cereals and other processed foods.

If you have a health disorder that causes a loss of magnesium from the body, such as diabetes, you should make sure to eat plenty of magnesium-rich foods or take supplements.

My Remedy Shop features several magnesium products, and Dr. Dave has published information about dealing with fatigue (MRS 1, MRS 2, MRS 3).

The Bottom Line

Magnesium deficiency is a widespread health problem.

Some studies suggest that 75% of Americans do not meet their dietary requirements for magnesium. However, true deficiency is much less common — less than 2%, according to one estimate.

The symptoms of magnesium deficiency are usually subtle unless your levels become severely low. Deficiency may cause fatigue, muscle cramps, mental problems, irregular heartbeat and osteoporosis.

If you believe you may have a magnesium deficiency, your suspicions can be confirmed with a simple blood test. You should speak with your doctor to rule out other possible health problems.

Whatever the outcome, try to regularly eat plenty of magnesium-rich whole foods, such as nuts, seeds, grains or beans.

These foods are also high in other healthy nutrients. Including them in your diet not only lowers your risk of magnesium deficiency, but it also promotes your overall health.

This article is a summary article from “7 signs and symptoms” and includes recommendations for supplements and treatments from Dr. David Jensen.