Magnesium is found in a wide variety of foods. The UK Reference Nutrient Intake (RNI) is 300mg per day for men and 270mg per day for women. Here's how to get there with food.
The best magnesium-rich foods
Pumpkin seeds (150mg per 30g handful), spinach (80mg per 100g cooked), almonds (75mg per 30g), dark chocolate (65mg per 30g), wholemeal bread (50mg per 2 slices), brown rice (45mg per 100g cooked), and black beans (35mg per 100g).
A day of magnesium
Breakfast of porridge with almonds and a banana gives about 100mg. A lunch of wholemeal sandwich with spinach gives about 70mg. Dinner with brown rice, beans and vegetables gives about 80mg. A handful of pumpkin seeds as a snack adds 150mg. That's about 400mg — well above the RNI.
Who falls short?
The NDNS shows that many UK adults — particularly women and older adults — don't hit the RNI. People who eat a lot of processed food, drink alcohol regularly, or have digestive conditions may be at higher risk.
When a supplement makes sense
If you've looked at your diet and you're consistently falling short, a magnesium supplement can help fill the gap. We use magnesium bisglycinate, which is well-tolerated and provides 120mg of elemental magnesium per capsule.
The bottom line
Food first, always. A supplement is a top-up, not a replacement. If you eat a varied diet with plenty of whole grains, nuts, seeds and leafy greens, you may not need one at all.
Food supplements should not replace a varied, balanced diet and a healthy lifestyle. This guide is general information, not medical advice. If you are pregnant, breastfeeding, take medicine or have a health condition, speak to your GP or pharmacist before taking a supplement.
Sources
- 1.BDA. Food Fact Sheet — Magnesium. bda.uk.com.
- 2.Public Health England. National Diet and Nutrition Survey (NDNS). GOV.UK.
- 3.NHS. Vitamins and minerals — Magnesium. nhs.uk.
