You might've heard of magnesium in the context of an elaborate sleep routine , but there's so much more to the mineral than we hear about on social media. "Magnesium is involved in many processes within our bodies including blood sugar and blood pressure regulation," says Melissa Jaeger, RD, LD. "It even plays a role in maintaining a normal heart rhythm, bone formation and in the building of our DNA.
" But despite these many benefits, it's estimated that 75 percent of women still consume less than the Recommended Daily Allowance (RDA) of magnesium. If you suspect you might be low in magnesium, don't sweat it — there's plenty of magnesium-rich foods that can help. To help you understand how much magnesium you should be eating (and where to find it in the first place), we asked RDs to lend some additional magnesium expertise.
Read on for 12 of the best magnesium-rich foods and easy meal ideas that'll help you incorporate more magnesium into your diet. Amanda Blechman , RD, is the director of health and scientific affairs at Danone North America. Melissa Jaeger , RD, LD, is the head of nutrition at MyFitnessPal .
How Much Magnesium Should You Consume? For those ages 19 to 30, the goal is to get 310 milligrams of magnesium per day. However, Amanda Blechman, RD, notes that "the recommended dietary allowance, or RDA, for magnesium varies based on age and sex," putting the range at 310-320 milligrams. She adds that the RDA during pregnancy is closer to 350-360 mg per day.
Adult men should aim to consume 400-420 mg of magnesium per day. Benefits of Magnesium-Rich Foods "Consuming a magnesium-rich diet can help support overall wellness because magnesium is involved in hundreds of chemical reactions throughout the body," Blechman says. Eating magnesium-rich foods can help with: How to Eat More Magnesium You can add magnesium-rich foods to any diet, and it doesn't have to be complicated.
"We can find magnesium in both plant and animal food sources, making it easy to incorporate into your diet regardless of which dietary pattern you follow," Jaeger says. "When building a salad, use spinach as your base, add your favorite vegetables, and top it with chicken breast and pumpkin seeds to boost your magnesium intake and add a satisfying crunch." She also suggests adding beans to your soups, stews, and chilis, for a quick and easy boost of magnesium.
For a magnesium-rich breakfast, Blechman recommends overnight oats made with soymilk, nuts, and chia seeds, which "have a whopping 26% of the daily [magnesium] value in just one ounce." She also suggests smoothies made with Greek yogurt, soymilk, spinach, nut butter, and your favorite frozen fruits, or a quick grain bowl made with brown rice, broccoli and salmon. "For magnesium-rich snacks, I like yogurt topped with nuts and seeds, fresh veggies with a yogurt-based dip, and roasted edamame, just to name a few," she says.
Magnesium-Rich Foods Consider this your magnesium shopping cart. Next time you're at the store, pick up a few of these magnesium-rich ingredients, or feel free to use the ones you already have at home: Lauren Manaker is an award-winning registered dietitian and freelance writer who is passionate about providing evidence-based nutrition information in a fun and interesting way. — Additional reporting by Chandler Plante Chandler Plante is an assistant editor for PS Health & Fitness.
Previously, she worked as an editorial assistant for People magazine and contributed to Ladygunn, Millie, and Bustle Digital Group. In her free time, she overshares on the internet, creating content about chronic illness, beauty, and disability. Is Sparkling Water Actually Good For You?.
