The best way to get magnesium is from food, and some of the richest sources are easy to add to meals you already eat. Here's a practical list, how it adds up, and when a supplement is a reasonable backup.
Written by Vita Globe Editorial Team | Reviewed against NIH Office of Dietary Supplements data and peer-reviewed research
What foods are highest in magnesium?
Some of the richest sources are pumpkin seeds (156 mg per ounce), chia seeds (111 mg per ounce), almonds (80 mg per ounce), boiled spinach (78 mg per half cup) and cashews (74 mg per ounce)[1]. Beans, soymilk, peanuts and whole-grain cereals add meaningful amounts too. Adults need 310 to 420 mg a day[1]. A supplement can help if your diet regularly falls short.
Caveat: Values vary by brand, variety and preparation, and not all of the magnesium in food is absorbed.
Sources: NIH ODS · Verified 2026-09-27
In this article
Which foods have the most magnesium?
Here are the top sources from the NIH's magnesium fact sheet. The % Daily Value is based on 420 mg[1].
| Food | Serving | Magnesium | % DV |
|---|---|---|---|
| Pumpkin seeds, roasted | 1 oz | 156 mg | 37% |
| Chia seeds | 1 oz | 111 mg | 26% |
| Almonds, dry roasted | 1 oz | 80 mg | 19% |
| Spinach, boiled | ½ cup | 78 mg | 19% |
| Cashews, dry roasted | 1 oz | 74 mg | 18% |
| Peanuts, oil roasted | ¼ cup | 63 mg | 15% |
| Shredded wheat cereal | 2 large biscuits | 61 mg | 15% |
| Soymilk | 1 cup | 61 mg | 15% |
| Black beans, cooked | ½ cup | 60 mg | 14% |
| Edamame, cooked | ½ cup | 50 mg | 12% |
| Peanut butter | 2 tbsp | 49 mg | 12% |
| Potato, baked with skin | 3.5 oz | 43 mg | 10% |
The pattern is easy to remember: seeds, nuts, legumes, leafy greens and whole grains.
How much magnesium do you need from food?
The adult RDA is 400 to 420 mg for men and 310 to 320 mg for women, rising to 350 to 360 mg during pregnancy[1]. Those totals include everything you eat and drink, plus any supplements.
To picture it: an ounce of pumpkin seeds on your yogurt, a half cup of black beans at lunch and a side of spinach at dinner gets you close to 300 mg before counting anything else. See How Much Magnesium Citrate Should I Take? for the full breakdown.
Why do so many people fall short?
About 48% of Americans get less magnesium from food and drinks than their estimated average requirement[1]. Researchers have argued that this kind of suboptimal magnesium status is common in the U.S. and that its health effects may be underestimated[2].
Part of the reason is simple: the richest sources (seeds, nuts, beans and greens) aren't everyday staples for many people. Magnesium is a cofactor for more than 300 enzymatic reactions[3], so it's worth making room for these foods.
When does a magnesium supplement help?
Food first is the right default. A supplement makes sense as a backup when:
- You rarely eat seeds, nuts, beans, leafy greens or whole grains.
- You're in a group the NIH flags as more likely to run low: people with gastrointestinal diseases, type 2 diabetes or alcohol dependence, and older adults[1].
- Your healthcare provider has suggested more magnesium.
If you choose a supplement, form matters for absorption. Magnesium citrate was more soluble and bioavailable than magnesium oxide in a direct comparison[4]. And keep supplemental magnesium at or under 350 mg a day for adults. That limit doesn't include food, so you don't need to count your almonds against it[1].
The honest summary
- Seeds, nuts, beans, spinach and whole grains are the easiest magnesium wins.
- Many people don't reach their needs from food alone.
- A supplement can fill the gap. It isn't a substitute for a balanced diet.
- Food magnesium doesn't count toward the 350 mg supplemental upper limit.
How do you know if you're getting enough?
There's no simple at-home test, and standard blood tests don't always reflect your body's total magnesium[1]. The most practical approach is to look at your usual diet. If magnesium-rich foods show up most days, you're probably in good shape. If not, see our guide to signs of magnesium deficiency and consider talking to your healthcare provider.
Our option
Vita Globe Magnesium Citrate Gummies
For days when your meals don't cover it, our gummy is a modest daily top-up. The product is labeled 70 mg and comes 60 gummies to a bottle; the suggested use is 2 gummies once daily. The gummies are raspberry-flavored, vegan, gluten-free and non-GMO, made without artificial colors or flavors, and tested by an independent third-party lab. Think of it as a backup to magnesium-rich foods, not a replacement.
Frequently asked questions
What food has the most magnesium?
Among common foods, pumpkin seeds top the NIH list at 156 mg per ounce, followed by chia seeds at 111 mg per ounce[1].
Are bananas high in magnesium?
Bananas don't appear among the top sources on the NIH list[1]. Seeds, nuts, beans and leafy greens are better bets if you're trying to boost your intake.
Is it better to get magnesium from food or supplements?
Food first. Supplements can help fill a gap if your diet falls short, within the 350 mg supplemental upper limit[1].
Can you get too much magnesium from food?
It's very unlikely in healthy people, since the kidneys remove excess. The upper limit applies only to supplements and medications[1].
Is dark chocolate a good source of magnesium?
It isn't among the top sources on the NIH's list[1]. Seeds, nuts, beans and greens are more reliable ways to reach your daily needs.
Sources
- Office of Dietary Supplements, National Institutes of Health. Magnesium: Fact Sheet for Health Professionals. Updated January 6, 2026. ods.od.nih.gov
- Rosanoff A, Weaver CM, Rude RK. Suboptimal magnesium status in the United States: are the health consequences underestimated? Nutr Rev. 2012;70(3):153-164. doi:10.1111/j.1753-4887.2011.00465.x
- Gröber U, Schmidt J, Kisters K. Magnesium in Prevention and Therapy. Nutrients. 2015;7(9):8199-8226. doi:10.3390/nu7095388
- Lindberg JS, Zobitz MM, Poindexter JR, Pak CY. Magnesium bioavailability from magnesium citrate and magnesium oxide. J Am Coll Nutr. 1990;9(1):48-55. doi:10.1080/07315724.1990.10720349
About the Vita Globe Editorial Team
The Vita Globe Editorial Team researches and writes our wellness content, working from peer-reviewed research, systematic reviews and guidance from bodies such as the NIH and the FDA. We cite our sources inline and update articles when the evidence changes.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for informational purposes only and is not a substitute for medical advice. Talk to your healthcare provider before starting any new supplement, particularly if you are pregnant, nursing, taking medication, or caring for a child.
