The foods with the most magnesium
| Food | Portion | Magnesium |
|---|---|---|
| Roasted pumpkin seeds | 28 g | 156 mg |
| Chia seeds | 28 g | 111 mg |
| Roasted almonds | 28 g | 80 mg |
| Boiled spinach | Half a cup | 78 mg |
| Roasted cashews | 28 g | 74 mg |
| Peanuts | A quarter cup | 63 mg |
| Soy drink | One cup | 61 mg |
| Cooked black beans | Half a cup | 60 mg |
| Cooked edamame | Half a cup | 50 mg |
Source: NIH, Office of Dietary Supplements. For comparison, the daily reference on labels is 375 mg.
Ideas for your day
- Breakfast: yoghurt or soy drink with chia seeds and a handful of almonds.
- Lunch: pulses with green leafy vegetables.
- Snack: a handful of pumpkin seeds or cashews.
- Dinner: stir-fried spinach with edamame or tofu.
Wholegrain beats refined
Much of the magnesium in cereals is in the bran and germ, so wholegrain versions keep far more than refined ones. Choosing wholegrain bread, rice or oats is an easy way to add more.
Top up with a supplement
A supplement ensures a fixed amount every day, whatever the menu:
Your daily serving against the reference value
EU-authorised health claim
Magnesium contributes to a reduction of tiredness and fatigue.
Frequently asked questions
Which food has the most magnesium?
Pumpkin seeds are among those that provide the most: about 156 mg per 28 g.
Is it easy to cover magnesium with diet?
With a diet rich in seeds, nuts, pulses, wholegrains and green leafy vegetables, yes. A supplement helps you secure a fixed amount every day.
How much magnesium does your formula provide?
200 mg of elemental magnesium per 2-capsule serving, 53% of the NRV.
When should I take the supplement?
We suggest the evening, to close your daily ritual.