Magnesium is a powerhouse mineral and electrolyte that is involved in more than 300 biological processes. It impacts muscle function, blood pressure, blood sugar regulation, nerve health, sleep, and much more.
However, research finds that most people don’t get enough of it.[1] Deficiencies in magnesium are known to induce changes in biochemical pathways that can increase the risk of illness and chronic disease.[2] Early signs of magnesium deficiency include weakness, loss of appetite, fatigue, nausea, and vomiting. Severe cases of magnesium deficiency can lead to muscle twitching/cramps, numbness, tingling, personality changes, cardiac dysfunction, and seizures.[3]
To help make sure you’re getting the right amount of magnesium each day, we’ve five easy ways to increase your daily intake of this essential mineral and electrolyte.
5 Ways to Get More Magnesium in Your Diet
#1 Eat More Leafy Greens
Dark, leafy greens like spinach, kale, and Swiss chard are packed with magnesium. Adding a serving of leafy greens to your meals is an easy way to increase your magnesium intake. Sauteed spinach or collard greens with bacon and a splash of apple cider vinegar are delicious ways to add more greens to your diet.
But…if you’re not thrilled at the prospect of eating more dark greens, there are a few ways to “sneak” them into your diet. You can toss a handful of baby spinach or frozen, chopped spinach into smoothies with your scoop of whey protein or vegan protein. Another option is to mix them into soups or stews. Hearty dark leafy greens like chard, mustard greens, or kale can all work.
#2 Snack on Nuts and Seeds
Nuts and seeds offer an on-the-go option for fueling your body and supporting your body’s magnesium requirements.
Pumpkin seeds in particular are high in magnesium as a one ounce (28g) serving of roasted pumpkin seeds supplies 156mg magnesium (37% daily value, DV). Other magnesium-rich options include almonds, chia seeds, and almonds.
#3 Add a Serving of Whole Grains
Refined grains are stripped of their outer layer which contains key vitamins and minerals, including B-vitamins and magnesium. Replacing refined grains with magnesium-rich whole grains like quinoa, brown rice, and oats can support your magnesium intake and add a whole new flavor dimension to your daily diet!
#4 Incorporate More Beans Into Your Diet
Mashed, slow-cooked, refried, or tossed into salads, beans are delicious! They come in all shapes, sizes, and colors, including black beans, red (kidney) beans, chickpeas, peanuts/peanut butter, etc.
In addition to being rich in magnesium, these plant foods are also high in B-vitamins, plant-based protein, and fiber -- fiber is another micronutrient in which large swaths of the population are deficient.
Fiber supports gut health, immune function, and a healthy inflammatory response. Plant foods, including leafy greens, nuts, seeds, and legumes are rich in fiber, but if you want a little extra help meeting the RDA for fiber, we suggest 1UP Fiber Plus, which supplies 7g of natural fiber from flaxseed, chicory root and flaxseed along with heat-stable probiotics, in every serving.
#5 Use a Magnesium Supplement
Last, but not least, magnesium supplements offer a convenient, affordable and delicious way to support your magnesium requirements while also supporting your body’s hydration needs. Research demonstrates that magnesium supplements are effective for helping meet daily magnesium requirements, too!
For instance, a study in the Journal of the American College of Nutrition found that magnesium supplements improved overall health markers, including sleep and stress reduction.
A separate meta-analysis found that magnesium supplementation for 4 months significantly improves the markers of insulin resistance (HOMA-IR) and fasting glucose, in both diabetic and non-diabetic subjects.[6]
Other research published in Nutrients indicates that adequate magnesium intake can reduce stress and improve physical recovery.[7]
1UP Super Magnesium supplies 300mg magnesium from two highly bioavailable sources (magnesium bisglycinate chelate and magnesium malate).
How Much Magnesium Do I Need?
The current recommended dietary allowance (RDA) for magnesium is:[4]
|
Age |
Male |
Female |
Pregnancy |
Lactation |
|
Birth to 6 months |
30 mg* |
30 mg* |
|
|
|
7–12 months |
75 mg* |
75 mg* |
|
|
|
1–3 years |
80 mg |
80 mg |
|
|
|
4–8 years |
130 mg |
130 mg |
|
|
|
9–13 years |
240 mg |
240 mg |
|
|
|
14–18 years |
410 mg |
360 mg |
400 mg |
360 mg |
|
19–30 years |
400 mg |
310 mg |
350 mg |
310 mg |
|
31–50 years |
420 mg |
320 mg |
360 mg |
320 mg |
|
51+ years |
420 mg |
320 mg |
|
|
*Adequate Intake (AI)
Foods High in Magnesium
While we’ve touched on a few foods that are high in magnesium, here is a more thorough list of foods high in magnesium[4]:
|
Food |
Milligrams (mg) per serving |
Percent DV* |
|
Pumpkin seeds, roasted, 1 ounce |
156 |
37 |
|
Chia seeds, 1 ounce |
111 |
26 |
|
Almonds, dry roasted, 1 ounce |
80 |
19 |
|
Spinach, boiled, ½ cup |
78 |
19 |
|
Cashews, dry roasted, 1 ounce |
74 |
18 |
|
Peanuts, oil roasted, ¼ cup |
63 |
15 |
|
Cereal, shredded wheat, 2 large biscuits |
61 |
15 |
|
Black beans, cooked, ½ cup |
60 |
14 |
|
Edamame, shelled, cooked, ½ cup |
50 |
12 |
|
Peanut butter, smooth, 2 tablespoons |
49 |
12 |
|
Potato, baked with skin, 3.5 ounces |
43 |
10 |
|
Rice, brown, cooked, ½ cup |
42 |
10 |
|
Yogurt, plain, low fat, 8 ounces |
42 |
10 |
|
Breakfast cereals, fortified with 10% of the DV for magnesium, 1 serving |
42 |
10 |
|
Kidney beans, canned, ½ cup |
35 |
8 |
|
Banana, 1 medium |
32 |
8 |
|
Salmon, Atlantic, farmed, cooked, 3 ounces |
26 |
6 |
|
Milk, 1 cup |
24–27 |
6 |
The Best Magnesium Supplement
There are hundreds, if not thousands, of magnesium supplements on the market. The difference between the cheap ones and the effective ones comes down to which types of magnesium are included.
Certain forms of magnesium, such as magnesium oxide, tout a high concentration of magnesium, but they have extremely low bioavailability (~10%). Other forms, while slightly more expensive, offer significantly greater bioavailability and have less GI distress.
1UP Super Magnesium contains two premium, highly bioavailable sources of magnesium in Magnesium Bisglycinate Chelate and Magnesium Malate. These magnesium supplements are well-studied and shown to be effective. It mixes effortlessly into any liquid and may be enjoyed any time of day (we find it most helpful before bed to help promote relaxation and better sleep).
For added stress support and well-being, 1UP Super Magnesium also includes the calming amino acid, L-Theanine, as well as essential vitamins C & D3.
References
- DiNicolantonio JJ, O'Keefe JH, Wilson W. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open Heart. 2018 Jan 13;5(1):e000668. doi: 10.1136/openhrt-2017-000668. Erratum in: Open Heart. 2018 Apr 5;5(1):e000668corr1. doi: 10.1136/openhrt-2017-000668corr1. PMID: 29387426; PMCID: PMC5786912.
- Fiorentini, D.; Cappadone, C.; Farruggia, G.; Prata, C. Magnesium: Biochemistry, Nutrition, Detection, and Social Impact of Diseases Linked to Its Deficiency. Nutrients 2021, 13, 1136. https://doi.org/10.3390/nu13041136
- Jahnen-Dechent W, Ketteler M. Magnesium basics. Clin Kidney J. 2012 Feb;5(Suppl 1):i3-i14. doi: 10.1093/ndtplus/sfr163. PMID: 26069819; PMCID: PMC4455825.
- https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019.
- https://www.sciencedirect.com/science/article/abs/pii/S1043661816303085
- Boyle NB, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients. 2017 Apr 26;9(5):429. doi: 10.3390/nu9050429. PMID: 28445426; PMCID: PMC5452159.
