How to make sure you get enough magnesium in your diet – Medicinal Blends
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An educational image showcasing various dietary sources of magnesium, underscoring its significance for optimal health.

Magnesium and Your Diet

Written by: kathleen schubert

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Published on

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Time to read 4 min

Magnesium is a vital mineral that plays a crucial role in many aspects of our health, from supporting strong bones and muscles to maintaining a healthy heart and regulating blood sugar. It helps with energy production, nerve function, and digestion, making it essential for overall well-being. Ensuring you get enough magnesium through your diet is key, as a deficiency can lead to a variety of health issues. Let's dive into why magnesium is so important and how you can make sure you're getting enough of it.

The recommended daily allowance for magnesium

Adult men: 400-420 mg

Adult women: 310-320 mg

Pregnant women: 350-360 mg

Excellent Food Sources of Magnesium:

A collage featuring an assortment of legumes, leafy greens, and various seeds and nuts, showcasing diverse plant foods.

Legumes:

  • Black beans (120 mg per cup)
  • Chickpeas (230 mg per cup)
  • Edamame (100 mg per cup)

Leafy Greens:

  • Spinach (157 mg per cup cooked)
  • Swiss chard (150 mg per cup cooked)
  • Kale (31 mg per cup raw)

Seeds and Nuts:

  • Pumpkin seeds (156 mg per ounce)
  • Almonds (80 mg per ounce)
  • Cashews (74 mg per ounce)
  • Brazil nuts (107 mg per ounce)
  • Chia Seed ( 95 mg per ounce)

Other Rich Sources:

• Dark chocolate (70-85% cocoa): 64 mg per ounce

• Avocados: 58 mg per medium fruit

• Bananas: 32 mg per medium fruit

• Whole grain products

• Tofu (53 mg per cup)


Maximize Magnesium Absorption

Food Preparation Tips to Maximize Magnesium absorption through food preparation and optimal combinations:

Bowl of brown beans soaking in clear glass bowl
Steamer style silver pot with block handle on stainless steel counter top

Soaking and Sprouting

  • Soak nuts and seeds for 8-12 hours in filtered water
  • Rinse legumes thoroughly and soak overnight
  • Sprout legumes for 2-3 days to reduce phytic acid
  • Discard soaking water and use fresh water for cooking

Cooking Methods

  • Light steaming preserves more minerals than boiling
  • If boiling, use minimal water and save the cooking liquid for soups/broths
  • Roasting nuts at lower temperatures (under 350°F) preserves mineral content
  • Avoid overcooking vegetables, which can reduce mineral content

Other Preparation Techniques

• Crush or chop garlic 10 minutes before cooking to activate beneficial compounds

• Slice or chop vegetables just before cooking to minimize nutrient loss

• Use the entire vegetable when possible (e.g., broccoli stems contain more minerals than florets)

• Consider fermentation to enhance mineral availability

Optimal Food Combinations

A grouping of fat and magnesium rich foods including avocaods, various nuts, olive oil in a clear bottle, and pink salmon all on a wood cutting board
white background and array of magnesium foods including salmon, octupus, broccoli, peas, eggs, mushrooms, cheese, spinach, and sprouts

Fat + Magnesium-Rich Foods

Pair magnesium-rich foods with healthy fats since magnesium is better 

absorbed with fat.

  • Avocado + pumpkin seeds
  • Olive oil + leafy greens
  • Coconut oil + legumes
  • Nuts + dark leafy greens

Vitamin D + Magnesium Combinations

Vitamin D helps magnesium absorption, so try to get adequate sun exposure or vitamin D from foods.

  • Salmon + spinach
  • Eggs + Swiss chard
  • Mushrooms + pumpkin seeds
  • Sardines + dark leafy greens

B6 + Magnesium Pairings

Vitamin B6 improves magnesium absorption and utilization.

  • Bananas + almonds
  • Chickpeas + sesame seeds
  • Sweet potatoes + black beans
  • Tuna + quinoa
Black background, on the left cubed sweet potatoes, on the right black beans in a yellow bowl and a steam of cilantro next to it.

Foods to Separate:

Reduce or avoid consuming these foods with magnesium sources as they can interfere with absorption:

High Calcium Foods

  • Space dairy products 2 hours apart from magnesium-rich meals
  • Avoid combining calcium supplements with magnesium-rich meals

High Iron Foods

  • Keep iron-rich foods separate from main magnesium sources
  • If combining, include vitamin C to help the absorption of both minerals

High Fiber Combinations

  • Distribute fiber intake throughout the day rather than all at once
  • Gradually increase fiber to allow your body to adjust

Magnesium-Rich Meal Ideas:


3 seperate pictures the first is a creamy colored protein smoothie in a clear glass, 2nd picture is a white bowl filled with quinoa, beans, red bell pepper, chickepeas, and sprinkled with sprouts, last picture is close up of salmon on tinfoil with dill sprinkled on top with cut lemons in the background.

Breakfast Options:

  • Smoothie with banana, spinach, pumpkin seeds, and almond butter
  • Oatmeal topped with sliced almonds, banana, and dark chocolate chips
  • Whole grain toast with avocado and pumpkin seeds

Lunch Ideas:

  • Quinoa bowl with black beans, avocado, and roasted pumpkin seeds
  • Spinach salad with grilled tofu, almonds, and chickpeas
  • Brown rice and edamame bowl with sesame seeds

Dinner Combinations:

  • Salmon with steamed Swiss chard and brown rice
  • Black bean and sweet potato tacos with guacamole
  • Tofu stir-fry with brown rice and cashews

Timing/Considerations:

3 seperate photos one for each column of text. The first a black alaram clock. The second a woman stretching the park getting ready for a run. The 3rd photo is someone soundly sleeping.

Morning Meals

  • Include magnesium-rich foods at breakfast for better energy
  • Pair with protein for sustained release

Pre/Post Exercise

  • Consume magnesium-rich foods 2-3 hours before exercise
  • Include in post-workout meals for muscle recovery

Evening Meals

  • Include moderate amounts of magnesium-rich foods for better sleep
  • Avoid large portions of high-fiber magnesium foods before bed

Related Readings

magnesium packed meals

These two blog posts come from our recipe blog, where we share nutrient-packed recipes designed to promote health and longevity. Our focus is on delicious, wholesome meals that nourish your body while satisfying your taste buds. In these featured recipes, we highlight magnesium-rich ingredients to help you meet your daily intake in a flavorful and enjoyable way. Whether you're looking for a hearty meal or a refreshing salad, these dishes make it easy to support your well-being with every bite!

Kale Salad with Cashew Dressing, Butternut Squash, and Chickpea Croutons


This Kale Salad with Cashew Dressing, Butternut Squash, and Chickpea Croutons is a flavorful and nutrient-packed way to boost your magnesium intake. Crisp, curly kale serves as the perfect base, massaged with a creamy, tangy cashew dressing that adds richness and depth. Roasted butternut squash brings a touch of natural sweetness, while crunchy, spiced chickpea croutons provide a satisfying texture and extra plant-based protein. Every bite is a delicious balance of flavors and nutrients, making this salad a wholesome and enjoyable addition to your diet. Perfect as a nourishing lunch or a vibrant side dish, this magnesium-rich recipe fuels your body while delighting your taste buds!

Bright salad of green kale, pepitas, and orange sweet potato in a white bowl on a wooden cutting board.

Cauliflower with Tofu and Tikka Spices


This recipe is a deliciously nourishing dish, packed with anti-inflammatory ingredients and a powerful magnesium boost. With a blend of flavorful spices like garam masala, cumin, and turmeric, this dish combines tender tofu, cauliflower, spinach, and edamame in a creamy coconut milk sauce. Served over brown rice and topped with yogurt, fresh cilantro, and a touch of mango chutney, it's a wholesome and vibrant meal that supports muscle function, bone health, and overall vitality.

Recipe of Cauliflower and tofu simmering in yellow sauce with green herbs. In the background there are small bows of the ingrendients

soak, Supplement, or Savor the Benefits

Whether you choose to supplement your diet with magnesium-rich foods or explore alternative methods like our soothing magnesium flakes and bath salts, it’s important to find a way to ensure you're getting enough. Magnesium plays a crucial role in your health, and with so many options available, you can easily incorporate it into your routine in a way that works best for you. 

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