Magnesium is an essential mineral involved in muscle function, nerve signaling, heart rhythm, and blood pressure regulation. Getting enough magnesium from food can help support overall cardiovascular health and reduce the risk of deficiency-related muscle cramps and fatigue. However, no food can guarantee prevention of high blood pressure or blood clots, which have many contributing factors.
Here are 17 magnesium-rich foods:
- Pumpkin seeds – One of the richest natural sources of magnesium.
- Chia seeds
- Almonds
- Cashews
- Spinach
- Swiss chard
- Black beans
- Edamame
- Avocado
- Dark chocolate (preferably 70% cocoa or higher)
- Oats
- Quinoa
- Brown rice
- Tofu
- Salmon
- Bananas
- Yogurt
What magnesium can and cannot do
- Blood pressure: Adequate magnesium intake may contribute to healthy blood pressure, especially in people with low magnesium levels.
- Muscle fatigue and cramps: Magnesium plays a role in muscle contraction and relaxation, so deficiency can contribute to cramps and fatigue.
- Blood clots: Magnesium supports cardiovascular health, but eating magnesium-rich foods does not directly prevent blood clots. Blood clot risk depends on factors such as age, genetics, activity level, smoking, certain medical conditions, and medications.
Recommended intake
Adults generally need about:
- Men: 400–420 mg/day
- Women: 310–320 mg/day
- Pregnancy: 350–360 mg/day
If you have kidney disease or take medications that affect magnesium levels, consult a healthcare professional before using magnesium supplements. Food sources are generally the safest way to increase intake.
