Magnesium-Rich Foods: The Best Sources and Who Actually Needs More

The short answer

The richest everyday sources are pumpkin seeds, almonds, spinach, dark chocolate, black beans and cashews. UK adults need around 300mg daily for men and 270mg for women. A 30g handful of pumpkin seeds provides roughly 150mg, which is over half the daily requirement in one snack.

Magnesium is involved in over 300 enzyme reactions, including muscle function, nerve signalling, blood glucose control and the production of melatonin. It also appears in roughly every wellness product on the market, which makes it hard to tell whether you actually need any.

Here is the useful version: what has it, how much you need, and who genuinely benefits from a supplement.

The best food sources

Pumpkin seeds

About 150mg per 30g handful. The most efficient source in a normal kitchen.

Almonds

Around 80mg per 30g. Also protein and vitamin E.

Spinach

Roughly 80mg per cooked cup. Cooked delivers more per volume than raw.

Dark chocolate

About 65mg per 30g at 70% or above. The genuine reason for the chocolate craving story.

Black beans

Around 60mg per half cup, plus a substantial amount of fibre.

Cashews

Roughly 75mg per 30g.

Avocado

About 40mg per medium fruit.

How much you need

UK reference intakes are approximately 300mg a day for men and 270mg for women. That is reachable through food without much effort, which is worth saying given how heavily magnesium is marketed.

A handful of pumpkin seeds and a cooked portion of spinach gets most people most of the way there before anything else is counted.

Who is genuinely likely to be low

People under sustained stress. Cortisol increases magnesium excretion, so chronic stress depletes it faster.
Heavy drinkers. Alcohol substantially increases urinary loss.
People on long-term proton pump inhibitors. Reduced absorption is a recognised effect.
People eating largely ultra-processed food. Refining strips magnesium out and it is rarely added back.
Endurance athletes. Losses through sweat are meaningful at volume.

Stress increases magnesium loss, and low magnesium worsens the stress response.

The loop is the reason it is worth checking

If you do supplement, the form matters

Glycinate

Well absorbed, gentle on the stomach, and the form generally preferred for sleep and anxiety.

Citrate

Well absorbed and mildly laxative, which is useful if constipation is also an issue.

Oxide

Cheap, poorly absorbed, and the form most often found in low-cost supplements. Largely passes through.

Malate

Reasonable absorption, sometimes preferred where fatigue is the main complaint.

Threonate

Marketed for cognitive benefit, considerably more expensive, and the human evidence is still thin.

Excess magnesium from food is not a concern, because absorption self-regulates. Excess from supplements causes diarrhoea, and can be genuinely dangerous in kidney disease. Check with your GP before supplementing if your kidney function is impaired.

The simplest change

Keep a jar of pumpkin seeds where you can see it. Add them to porridge, salads and yoghurt, or eat them as they are. One habit covers over half the daily requirement, costs very little, and needs no decisions about forms or dosages.

Common questions

What foods are highest in magnesium?

Pumpkin seeds are the most efficient everyday source at around 150mg per 30g handful. Almonds, spinach, dark chocolate, black beans and cashews follow, all providing between 60mg and 80mg per typical portion.

How much magnesium do I need per day?

UK reference intakes are around 300mg daily for men and 270mg for women. This is achievable through food for most people without needing a supplement.

Which form of magnesium is best?

Magnesium glycinate is generally preferred for sleep and anxiety, being well absorbed and gentle on the stomach. Citrate is well absorbed and mildly laxative. Magnesium oxide is cheap but poorly absorbed and largely passes through.

What are the signs of low magnesium?

Muscle cramps, fatigue, poor sleep, and increased anxiety are commonly reported, though all have many possible causes. Blood tests are an unreliable measure, since most body magnesium is stored in bone and tissue rather than blood.

Should I take magnesium at night?

If you are taking it for sleep, evening makes sense, as magnesium supports the enzymes involved in melatonin production. Glycinate is the form usually recommended for this purpose.