Magnesium works quietly inside more than 300 enzyme systems that keep you alive, from making energy and protein to steadying your heartbeat and calming your nerves.
Yet an analysis of federal NHANES survey data from 2013 to 2016 found that 48 percent of Americans take in less magnesium from food and drink than they need.
The National Institutes of Health Office of Dietary Supplements sets the recommended daily amount at 310 to 320 milligrams for adult women and 400 to 420 milligrams for adult men.
The highest-density sources are ordinary pantry foods. Below are 12 of them, ranked by milligrams per typical serving.
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Where magnesium shows up in your body
Beyond energy production, magnesium helps regulate blood pressure, supports blood sugar control and drives the muscle contraction that keeps your heart beating steadily.
It also influences brain chemicals tied to sleep, including GABA and melatonin. That may be one reason nearly half of Americans falling short on magnesium also report restless nights and daytime fatigue.
The 12 foods, ranked by magnesium per serving
1. Pumpkin seeds, roasted. One ounce delivers 156 mg, or 37 percent of the daily value. Pumpkin seeds also supply zinc and plant-based iron.
2. Chia seeds. One ounce provides 111 mg. Chia also brings soluble fiber that helps steady blood sugar after meals.
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3. Almonds, dry roasted. One ounce, about 23 nuts, adds 80 mg. Almonds add vitamin E, an antioxidant that protects cell membranes.
4. Spinach, boiled. Half a cup carries 78 mg. Cooked spinach concentrates the mineral compared with raw and is a dense source of folate.
5. Swiss chard, cooked. Half a cup delivers 75 mg. Chard also supplies vitamin K, which the body uses to build bone and clot blood.
6. Cashews, dry roasted. One ounce provides 74 mg. Cashews are lower in fiber than almonds but higher in copper, a trace mineral involved in iron metabolism.
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7. Dark chocolate (70 to 85 percent cocoa). A one-ounce square carries 64 mg, along with flavanol compounds studied for cardiovascular effects.
8. Peanuts, oil roasted. A quarter cup adds 63 mg. Peanuts are legumes rather than tree nuts and contribute plant protein along with the mineral.
9. Black beans, cooked. Half a cup provides 60 mg and around 7 grams of fiber.
10. Quinoa, cooked. Half a cup contributes 60 mg. Quinoa is a whole grain that provides all nine essential amino acids.
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11. Avocado. One whole fruit adds 58 mg, plus heart-friendly monounsaturated fats and potassium.
12. Edamame, shelled and cooked. Half a cup delivers 50 mg and about 9 grams of complete plant protein.
Food first, supplements with a ceiling
Magnesium from food does not carry a risk of excess, because healthy kidneys clear what the body does not need. Supplements are a different matter.
The Office of Dietary Supplements sets a tolerable upper intake level of 350 milligrams per day from supplements alone for anyone aged 9 and older.
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Going above that ceiling regularly can trigger diarrhea, nausea and abdominal cramps.
If you are considering a supplement, the form of magnesium matters for both absorption and tolerance.
Talk with your doctor first, especially if you take prescription medication, since magnesium can interact with certain antibiotics and diuretics.
A breakfast of oatmeal with chia and almonds, a bean-and-spinach lunch, and a square of dark chocolate after dinner can cover most of a day's target on their own.
This article is made and published by Mie Hermansen, who may have used AI in the preparation.