Legumes

Legumes, which include chickpeas, edamame, and black beans, are packed with magnesium, fiber, B vitamins, iron, copper, zinc, and phosphorus. Dieras says they can help with healthy digestion, boost heart health, and, thanks to their antioxidants, they can contribute to a reduction in cell damage.

Almonds

Angie Asche, MS, RD at Centr, says that one serving of almonds can fulfill about 20% of your daily magnesium intake while also providing you with vitamin E and protein.

Leafy Greens

If you’re already eating spinach, kale, collard greens, and other green leafy vegetables regularly, you’re on the right track for maintaining your magnesium levels. Studies show that daily intake of leafy greens provides you with nutrients such as fiber and can potentially help maintain blood sugar levels.

Seeds

Asche calls seeds “nutritional powerhouses.” If you consider mixing flax and/or chia seeds, she says they are also good sources of omega-3 fatty acids. Chia seeds also contain antioxidant properties and can have positive effects on cardiovascular disease. Hemp seeds provide protein, while Dieras says that pumpkin seeds are known to be very high in magnesium.

Whole Grains

Along with magnesium, whole grains also provide fiber, iron, and other vitamins and minerals. Dieras says that they can help lower risk of heart disease, stroke, type 2 diabetes, and some cancers, and play a role in weight management.

Bananas

Bananas serve as a great source of magnesium, but they are also rich in potassium, which studies have shown have the potential to lower blood pressure and risk of heart disease.

Salmon

Salmon has always been one of the healthiest fish options and is a great source of magnesium (30 milligrams in a single 100-gram piece, to be exact). The health benefits are many. You’ll find that salmon can be helpful in decreasing inflammation and lowering high blood pressure.

The Downsides

According to Asche, there aren’t any real negative side effects to consuming magnesium-rich foods (unless you’re allergic to them, of course). The only potential downside to magnesium intake would come from a magnesium dietary supplement. She explains that certain supplemental forms have a laxative effect, which can cause diarrhea and other digestive issues. And because supplements aren’t regulated, there’s a chance you might take something that isn’t labeled correctly or has added ingredients that might be harmful.

“Not all supplements contain the active ingredients listed on bottles and the amount of active ingredients vary from low to very high,” says Dieras. “It is important to be mindful of the formulation chosen as different kinds of magnesium have different targeted benefits.”

How to Track Magnesium in Your Diet

How much magnesium one needs is dependent on each person. Asche says that the recommended amount of magnesium can range anywhere from 310 to 420 milligrams a day. If you’re pregnant or an active person who exercises at high intensities, she says that number may fluctuate

If you’re worried about not consuming enough magnesium, Asche recommends working with a dietitian who can help you plan your meals or using a food journal to track your diet. General signs that you might be deficient in magnesium include fatigue, muscle cramping, headaches, and nausea. Because these symptoms can be tied to other health issues, Dieras says going to a physician and getting a blood or urine test will best determine if you’re dealing with a magnesium deficiency.

A magnesium supplement is also an option to help you increase your intake. You’ll just want to be sure you’re taking supplements that have been screened for contaminants and look for ones that are third-party tested and can verify that you’re ingesting what is listed on the label. Also, be sure to check with your doctor or healthcare provider before incorporating any supplement into your diet to make sure it’s the right option for you.