Magnesium is a vital mineral that plays a role in over 300 enzymatic processes in the human body, including nerve transmission, muscle function, energy production, and bone health. Despite its importance, many people—especially older adults or those with chronic conditions—fall short of meeting their daily magnesium needs.

Fortunately, boosting your magnesium intake isn’t complicated. From dietary changes to lifestyle adjustments, here are eight evidence-based ways to help ensure you're getting enough magnesium every day.

1. Eat More Nuts and Seeds

Nuts and seeds are among the richest natural sources of magnesium. A small handful of these nutrient-dense snacks can provide a significant portion of your daily needs. For example, just one ounce of roasted almonds offers around 79 milligrams of magnesium, or roughly 19% of the Daily Value (DV). Roasted pumpkin seeds are even higher, with about 156 milligrams per ounce, meeting approximately 37% of the DV.

In addition to magnesium, nuts and seeds are loaded with heart-healthy fats, fiber, protein, and other key micronutrients like vitamin E and zinc. They’re also extremely versatile. You can snack on them plain, sprinkle them onto yogurt or oatmeal, stir them into baked goods, or blend them into smoothies and nut butters.

Incorporating nuts and seeds into your daily routine is one of the simplest and most effective ways to enhance your magnesium intake naturally.

2. Take a Magnesium Supplement

For some individuals, especially those with dietary restrictions, digestive issues, or higher magnesium needs, food alone may not be enough. In such cases, taking a magnesium supplement may be a practical solution.

Several types of magnesium supplements are available, and their absorption varies. Magnesium citrate, magnesium lactate, magnesium chloride, and magnesium aspartate are generally better absorbed than magnesium oxide or sulfate.

Before starting any supplement, consult with a healthcare provider, especially if you’re managing health conditions or taking medications. They can help you determine the right form and dosage based on your specific needs, ensuring safe and effective use.

3. Include More Whole Grains

Whole grains are an often-overlooked source of magnesium. Refined grains lose a significant portion of their nutrient content during processing, whereas whole grains retain their magnesium-rich bran and germ layers.

For example, 100 grams of whole-wheat bread contains approximately 76.6 milligrams of magnesium. By contrast, the same amount of white bread provides only about 26.9 milligrams.

Switching to whole-grain alternatives like quinoa, brown rice, barley, oats, bulgur, and whole-wheat pasta or bread can substantially increase your magnesium intake. These grains also supply beneficial fiber, B vitamins, and antioxidants that support overall health.

4. Be Mindful of Zinc Supplementation

Zinc is an essential trace element, but taking it in excessive amounts can interfere with magnesium absorption. Research indicates that consuming high doses of zinc supplements—especially over 142 milligrams per day—may inhibit your body’s ability to absorb magnesium efficiently and could lead to a mineral imbalance.

To avoid this, stick to the recommended daily intake of zinc unless prescribed otherwise by a healthcare provider. If you’re taking zinc supplements alongside magnesium, space them out or discuss the best approach with your doctor or registered dietitian.

5. Add More Avocados to Your Diet

Avocados are well-known for their creamy texture and heart-healthy fats, but they’re also an underrated source of magnesium. One cup of sliced avocado contains approximately 42.3 milligrams of magnesium, or 10% of the DV.

In addition to magnesium, avocados provide a generous dose of potassium, folate, fiber, and monounsaturated fats. Their nutrient profile makes them excellent for supporting cardiovascular health, digestion, and electrolyte balance.

You can enjoy avocados in countless ways: spread on whole-grain toast, sliced into sandwiches or wraps, added to smoothies, tossed into salads, or mashed into guacamole. Including avocados in your meals regularly is a delicious and effective way to improve your magnesium status.

6. Limit Alcohol Consumption

Heavy or frequent alcohol consumption is associated with increased magnesium loss. Alcohol affects magnesium balance in several ways—it impairs absorption in the intestines, increases urinary excretion, and may contribute to vitamin D deficiency and phosphate imbalance, both of which can indirectly lower magnesium levels.

Chronic alcohol use is one of the most common causes of magnesium deficiency. Cutting back on alcohol can help your body retain magnesium more effectively and support better overall health, including liver and kidney function.

If you or someone you know struggles with alcohol dependence, seeking guidance from a healthcare provider, counselor, or support group can provide valuable tools for recovery and nutrient rebalancing.

7. Eat More Legumes

Legumes—including lentils, beans, chickpeas, and peas—are not only affordable and protein-rich but also excellent sources of magnesium. One cup of canned black beans offers around 84 milligrams of magnesium (20% DV), while a cup of cooked lentils provides approximately 71.3 milligrams (17% DV).

Legumes also deliver fiber, folate, iron, and complex carbohydrates, making them ideal for stabilizing blood sugar levels and supporting gut health.

You can incorporate legumes into soups, stews, grain bowls, salads, and dips like hummus. Canned legumes are a convenient option, but be sure to rinse them before eating to reduce excess sodium.

8. Manage Blood Sugar Levels

Individuals with poorly managed blood sugar—especially those with insulin resistance or type 2 diabetes—often experience increased magnesium loss due to frequent urination. This occurs when excess glucose in the blood is filtered through the kidneys, pulling magnesium out with it.

Improving blood sugar control through a combination of medication, physical activity, and a well-balanced diet can help reduce magnesium depletion and enhance nutrient absorption.

Managing blood glucose not only protects magnesium status but also helps prevent diabetes-related complications such as neuropathy, cardiovascular disease, and kidney damage.

Recommended Daily Magnesium Intake

Magnesium needs vary by age, gender, and life stage. According to the National Institutes of Health (NIH):

  • Men aged 19–30: 400 mg/day

  • Women aged 19–30: 310 mg/day

  • Men aged 31 and older: 420 mg/day

  • Women aged 31 and older: 320 mg/day

  • Pregnant women: 350–400 mg/day, depending on age

  • Lactating women: 310–360 mg/day

These guidelines help prevent deficiency and ensure the body functions optimally.

Signs You Might Not Be Getting Enough Magnesium

Magnesium deficiency often goes unnoticed until it becomes severe. However, early symptoms may include:

  • Fatigue or weakness

  • Loss of appetite

  • Nausea or vomiting

  • Muscle cramps or spasms

  • Tingling or numbness

  • Abnormal heart rhythms

  • Mood changes or irritability

  • Seizures (in extreme cases)

In prolonged deficiency, low magnesium levels can lead to imbalances in other minerals like calcium and potassium. If you're experiencing any of these symptoms, especially alongside risk factors like poor diet or chronic illness, speak with your healthcare provider about testing and treatment.

A Final Word

Magnesium is a cornerstone nutrient for whole-body health, and many people are unknowingly falling short. Thankfully, with just a few intentional changes to your diet and habits, you can easily meet your daily requirements.

Focus on incorporating magnesium-rich foods such as nuts, seeds, legumes, whole grains, avocados, and leafy greens into your routine. Consider a supplement if needed, especially if you’re part of a group at higher risk of deficiency. Be cautious with excessive alcohol and zinc supplementation, and aim for stable blood sugar levels to minimize mineral loss.

If you suspect you’re not getting enough magnesium or are experiencing symptoms, don’t hesitate to talk to a healthcare provider. They can help assess your levels and guide you toward safe, effective solutions tailored to your individual needs.