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  • Magnesium is vital for 300+ bodily processes; many lack it despite NHS guidelines (300mg men, 270mg women).
  • Boost intake with magnesium-rich foods like leafy greens, nuts, seeds, legumes, avocados, wholegrains, and oily fish.
  • These foods offer diverse nutrients and can be easily added to meals; supplements are a convenient alternative.


Magnesium is one of the most versatile minerals, essential for more than 300 metabolic processes in the body, including energy production, muscle function, and electrolyte balance. Despite its importance, many of us don’t get enough magnesium from our daily diets. With busy lifestyles and increased stress, magnesium needs become even greater.

Eating magnesium rich foods is the easiest way to boost your daily intake. Magnesium supports everything from healthy sleep patterns and nerve function to improved energy and cardiovascular health. It’s important to incorporate magnesium rich foods into your daily diet, but high-quality supplements such as those from our magnesium range can be a convenient way to fill any nutritional gaps.

According to NHS guidelines, adults should aim for around 300mg magnesium per day (men) or 270mg per day (women). Thankfully, a wide variety of delicious and nutritious foods, like nuts, seeds, legumes, wholegrains, green leafy vegetables, and oily fish - can help you reach these daily goals easily. In this comprehensive guide, discover the best magnesium rich foods to add to your weekly shopping list, plus tasty recipes to inspire you.

Nuts and Seeds

Small but mighty, nuts and seeds offer impressive magnesium levels. A 30g serving of pumpkin seeds packs around 178mg magnesium, Brazil nuts deliver about 113mg, and almonds 80mg per 30g.

Nuts and seeds are also high in healthy fats, fibre, vitamin E, and protein, making them excellent snacks or additions to meals.

How to include in your diet:

• Sprinkle onto yoghurt or cereal
• Blend into smoothies or nut butters
• Add to stir-fries, salads, and homemade trail mix

Legumes and Pulses (including beans, lentils, chickpeas)

Legumes, including beans, lentils, and chickpeas, are fantastic magnesium sources. Edamame tops the list at around 148mg per serving, black beans offer approximately 120mg per cup, and chickpeas around 79mg. Legumes also deliver fibre, protein, folate, and iron, supporting blood sugar control, digestive health, and heart function.

How to include in your diet:

• Enjoy chickpeas as hummus or in salads
• Use beans in burritos, soups, or stews
• Cook lentils into delicious dahls or curries

Avocado

Avocado isn't just trendy—it's incredibly nutritious. One medium avocado provides approximately 67mg magnesium, alongside heart-healthy fats, fibre, and vitamin E.

How to include in your diet:

• Spread onto toast with lime and pepper
• Blend into smoothies or guacamole
• Toss into salads and poke bowls

Wholegrains (including Quinoa)

Wholegrains retain their nutrient-rich bran and germ layers, offering far more magnesium than refined counterparts. Wholegrain rice contains around 43mg magnesium per 100g serving compared to 12mg in white rice, while a slice of wholegrain bread provides about 23mg compared to white bread’s 3mg. Quinoa, technically a seed but used as a grain, provides about 64mg magnesium per 100g, plus plant-based protein and fibre.

How to include in your diet:

• Choose wholegrain bread, pasta, and rice
• Serve quinoa as a side or in salads
• Incorporate oats into breakfast bowls and baking

Oily fish (Salmon, Mackerel, Tuna)

Oily fish, rich in omega-3 fatty acids, also boost magnesium intake. Mackerel offers around 60mg magnesium per serving, while tuna and salmon provide approximately 42mg and 27mg, respectively.

Oily fish supports brain health, cardiovascular function, and inflammation management.

How to include in your diet:

• Grill fish fillets served with veggies
• Add tinned fish to salads or sandwiches
• Create nutritious fish curries, pies, or kedgeree

Lorraine's Magnesium Smoothie Recipe:

A quick and easy magnesium rich smoothie from our in-house Nutritionist Lorraine.

You will need:

• 1-2 tbs of cashews
• 1-2 tbs of frozen raspberries
• 1 banana
• 1 heaped tbs of cacao powder
• Handful of fresh kale
• 1 sachet of MetaRelax® magnesium powder
• Top up with water or coconut water (or a combination of both)

Method:

1. Blend all above ingredients together and enjoy!

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Nutri Advanced has a thorough research process and for any references included, each source is scrutinised beforehand. We aim to use the highest value source where possible, referencing peer-reviewed journals and official guidelines in the first instance before alternatives. You can learn more about how we ensure our content is accurate at time of publication on our editorial policy.