Magnesium-Rich Foods and Daily Intake: A UK Guide

Magnesium is an essential mineral, and for most people food provides the bulk of it. The good news is that the richest sources are ordinary, affordable foods: seeds, nuts, beans, wholegrains and green vegetables. This guide covers how much you need, which foods to lean on and where a supplement can fit.

How much magnesium do you need?

The NHS says adults aged 19 to 64 need about 300 mg a day for men and 270 mg a day for women, and that you should be able to get all the magnesium you need from a varied and balanced diet.

On food and supplement labels you will see a different figure: the Nutrient Reference Value (NRV) for magnesium is 375 mg. It is a single reference number used for labelling, so a product that provides 75 mg gives 20% NRV.

If you take a supplement, the NHS says taking 400 mg or less a day of magnesium supplements is unlikely to cause any harm.

Foods rich in magnesium

Seeds and nuts

Pumpkin seeds are among the richest everyday sources of magnesium. Almonds, cashews, Brazil nuts, chia seeds, flaxseed and sesame seeds (including tahini) are also good sources. A small handful on porridge, yoghurt or a salad adds up quickly.

Wholegrains

Oats, wholemeal bread, brown rice, quinoa, buckwheat and wholewheat pasta all contribute. Much of the magnesium in grains sits in the outer layers, so refined white flour and white rice provide noticeably less than their wholegrain versions.

Beans, pulses and soya

Black beans, kidney beans, chickpeas, lentils, edamame and tofu are useful sources, and they bring protein and fibre with them.

Green leafy vegetables

Spinach, kale, chard and other dark green leaves contain magnesium. Steaming them, or using the cooking water in soups and sauces, keeps more of the mineral than boiling and draining.

Other everyday sources

Dark chocolate with a high cocoa content, avocado, bananas, potatoes eaten with their skins, oily fish such as mackerel and salmon, and milk and yoghurt all make a contribution across the day.

A simple day of magnesium-rich eating

• Breakfast: porridge oats with pumpkin seeds and sliced banana
• Lunch: wholemeal bread with hummus, spinach and avocado
• Snack: a small handful of almonds or cashews
• Dinner: brown rice or quinoa with black beans, greens and a piece of salmon or tofu

A day built around foods like these makes it much easier to reach the NHS amounts without thinking about supplements at all.

Why intake can fall short

Diets built mostly on refined and processed foods tend to provide less magnesium, because refining grains removes much of it, and many processed foods contain few seeds, pulses or vegetables. Busy routines, skipped meals and low vegetable intake all make a difference over time.

What magnesium does

These are authorised health claims in Great Britain, word for word:

• Magnesium contributes to a reduction of tiredness and fatigue.
• Magnesium contributes to normal energy-yielding metabolism.
• Magnesium contributes to normal functioning of the nervous system.
• Magnesium contributes to normal muscle function.
• Magnesium contributes to normal psychological function.
• Magnesium contributes to electrolyte balance.
• Magnesium contributes to the maintenance of normal bones.
• Magnesium contributes to the maintenance of normal teeth.

Where a magnesium supplement fits

A supplement tops up your diet rather than replacing any of the foods above. If you use one, the most important number on the label is the elemental magnesium per capsule, not the weight of the whole compound on the front of the pack.

Magnesium in supplements is always bound to another compound, such as glycinate, citrate, malate or taurate. We compare them in detail in types of magnesium and magnesium glycinate vs citrate.

Our magnesium products

• Magnesium Glycinate 650mg Vegan Capsules: 130 mg elemental magnesium per capsule (34.7% NRV). The label directs 2 to 4 capsules daily. Four capsules provide 520 mg, which is above the NHS figure of 400 mg a day from supplements, so speak to your doctor or pharmacist before taking more than three capsules a day.
• Magnesium Complex 630mg Glycinate, Taurate and Malate Vegan Capsules: 99.5 mg elemental magnesium per capsule (26.5% NRV) from three forms. 1 to 3 capsules daily.

Both use vegan HPMC capsules. See more everyday vitamins and minerals in Daily Foundations or browse the Vegan Only collection.

Who should speak to a doctor or pharmacist first

• Anyone with a kidney condition
• Anyone taking prescription medication, including antibiotics or other medicines whose absorption magnesium can affect
• Anyone pregnant, trying for a baby or breastfeeding
• Anyone under 18, as our products are not intended for under 18s

Taking more magnesium than the label directs may have a laxative effect.

Frequently asked questions

Which food has the most magnesium?

Seeds and nuts are the richest everyday sources, with pumpkin seeds near the top. Wholegrains, beans and green leafy vegetables are also good sources.

Can I get enough magnesium from food alone?

The NHS says most people should be able to get all the magnesium they need from a varied and balanced diet.

Does cooking reduce magnesium?

Some magnesium can pass into cooking water. Steaming, or using the cooking water in soups and sauces, helps keep more of it.

Is dark chocolate a good source of magnesium?

Dark chocolate with a high cocoa content contains magnesium, but it also contains sugar and fat, so treat it as a small extra rather than a main source.

Should I take a magnesium supplement with food?

Follow the label. Many people take magnesium with a meal, and splitting a larger amount across the day is usually easier on the stomach.

This article is for general information and is not medical advice. Food supplements should not replace a varied, balanced diet and a healthy lifestyle. Do not exceed the recommended daily dose.

Sources

• NHS. Vitamins and minerals: others, magnesium section.
• Department of Health and Social Care. Great Britain nutrition and health claims register.