Magnesium is a mineral your body uses in hundreds of processes. It supports muscle and nerve function, helps turn food into energy and plays a role in healthy bones. Many people don’t get as much magnesium as recommended, but it’s easy to find in everyday foods.
Why magnesium matters
Your body needs magnesium for:
- normal muscle and nerve function;
- energy production;
- healthy bones;
- keeping your heartbeat steady;
- making protein and DNA.
Magnesium-rich foods
Here are some delicious, everyday sources:
- Leafy greens: spinach, kale and Swiss chard.
- Nuts: almonds, cashews and peanuts.
- Seeds: pumpkin, chia and sunflower seeds.
- Legumes: black beans, chickpeas and lentils.
- Whole grains: oats, brown rice and whole-wheat bread.
- Fruit: bananas and avocados.
- Dark chocolate: a small square counts.
- Tofu: a versatile plant protein.
Simple ways to eat more
- Sprinkle pumpkin seeds on salads or porridge.
- Add spinach to soups, stews and smoothies.
- Snack on a handful of almonds.
- Swap white bread or rice for whole-grain versions.
- Enjoy beans or lentils a few times a week.
A note on supplements
Most of us can get what we need from food. Supplements don’t suit everyone, especially if you have kidney trouble or take other medicines, so food is the kinder place to start.
How little is enough
Add one magnesium-rich food to your meals this week, like a handful of pumpkin seeds or a bowl of oats.
For more, read micronutrients and macronutrients: 6 essential nutrients and why you need each one to stay healthy.
If you’d like a gentle companion in the kitchen, there’s a short food guide on the Guides page.