Magnesium from food is the most natural and well-regulated way to maintain steady levels in the body. It comes packaged with fiber, B vitamins, and phytonutrients that enhance absorption and support mental health. Many plant-based foods contain magnesium in significant amounts and are easy to include in everyday meals.
Pumpkin seeds offer around 150 milligrams of magnesium per ounce
Chia seeds provide close to 100 milligrams per ounce
Almonds contain about 80 milligrams per ounce
Cashews give 70 to 80 milligrams per ounce
Legumes such as black beans, soybeans, and chickpeas contain 70 to 120 milligrams per cooked cup
Whole grains like quinoa and buckwheat provide 80 to 90 milligrams per cooked cup
Leafy greens such as spinach deliver over 150 milligrams per cooked cup
Dark chocolate with at least 70 percent cocoa offers about 65 milligrams per ounce
Avocados contain roughly 58 milligrams per medium fruit
Fatty fish such as salmon contain about 30 milligrams per 100 grams
Bananas offer about 35 milligrams per large fruit
These foods support a healthy nervous system and help regulate neurotransmitters involved in mood, sleep, and stress response.
How much magnesium do you need?
The recommended daily amounts for adults, from the National Institutes of Health, are:
Women: 310 milligrams (ages 19 to 30) or 320 milligrams (31 and older)
Men: 400 milligrams (ages 19 to 30) or 420 milligrams (31 and older)
Pregnancy: 350 to 400 milligrams, depending on age
Many people fall short. In national survey data from 2013 to 2016, 48 percent of Americans got less magnesium from food than they need.
Who may run low
People with digestive conditions such as Crohn's disease or celiac disease
People with type 2 diabetes, because high blood sugar increases magnesium loss in urine
People who drink heavily
Older adults, who absorb less and lose more through the kidneys
People taking certain medications long term, including acid reducers called proton pump inhibitors (such as omeprazole or esomeprazole, usually after more than a year) and some diuretics
Magnesium, mood and anxiety: what the research shows
Research on magnesium and mental health is promising but still early. In a 2017 clinical trial of 126 adults with mild to moderate depression, taking 248 milligrams of magnesium a day for six weeks improved depression and anxiety scores, with benefits showing up within two weeks. The study had no placebo group and participants knew what they were taking, so it's a starting point rather than proof.
A 2017 review of studies on anxiety found the evidence suggestive of a benefit for people prone to anxiety, but rated the quality of that evidence as poor. Magnesium can be a helpful part of a plan; it isn't a replacement for treatment of depression or an anxiety disorder.
Food first, supplements with care
There's no upper limit for magnesium from food, because healthy kidneys clear what the body doesn't need. Supplements are different. For adults, the upper limit for magnesium from supplements and medications is 350 milligrams a day, and higher amounts can cause diarrhea, nausea and cramping. If you have kidney disease, talk with your health care provider before taking any magnesium supplement. If you're considering one, read which magnesium supplement is best for mood.
Easy ways to add more
Sprinkle pumpkin or chia seeds on yogurt, oatmeal or salads
Swap white rice for quinoa or buckwheat
Add black beans or chickpeas to soups, tacos and grain bowls
Keep a small handful of almonds or cashews for a snack
Stir spinach into eggs, smoothies or pasta
Choose a square or two of dark chocolate with at least 70 percent cocoa for dessert
Here's how quickly it adds up: oatmeal with an ounce of chia seeds (about 100 milligrams), a handful of almonds (about 80), and a lunch bowl with a cup of black beans (about 120) and a cup of cooked spinach (about 150) comes to roughly 450 milligrams. For evening ideas, see smart snacks for better sleep.
This article is for education only and isn't a substitute for personal medical advice.
References
U.S. Department of Agriculture, FoodData Central. https://fdc.nal.usda.gov/
National Institutes of Health, Office of Dietary Supplements. Magnesium Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
Volpe SL. Magnesium in disease prevention and overall health. Advances in Nutrition. 2013;4(3):378S-383S.
https://doi.org/10.3945/an.112.003483DiNicolantonio JJ, O’Keefe JH, Wilson W. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open Heart. 2018;5(1):e000668.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5783146/Tarleton EK, Littenberg B, MacLean CD, Kennedy AG, Daley C. Role of magnesium supplementation in the treatment of depression: a randomized clinical trial. PLOS ONE. 2017;12(6):e0180067.
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0180067Boyle NB, Lawton C, Dye L. The effects of magnesium supplementation on subjective anxiety and stress: a systematic review. Nutrients. 2017;9(5):429.
https://pubmed.ncbi.nlm.nih.gov/28445426/
