Why Magnesium and Potassium Matter

Magnesium supports over 300 enzymatic functions in the body, while potassium maintains fluid balance within cells and supports proper muscle and nerve function. Together, these essential minerals contribute to strong bones, a steady heartbeat, healthy metabolism, and overall well-being.

Since the human body can't produce either mineral on its own, the best way to meet your needs is through diet.

Foods Rich in Magnesium

Magnesium plays a key role in energy production, nerve transmission, blood pressure regulation, and the maintenance of DNA and proteins. It also contributes to muscle contraction and bone strength.

Recommended Intake:

  • Men: 400–420 mg/day

  • Women: 310–320 mg/day

  • Pregnant individuals: ~350 mg/day

Top Magnesium-Rich Foods:

  • Swiss chard: 961 mg per cup (cooked)

  • Spinach: 839 mg per cup (cooked)

  • Edamame: 675 mg per cup (cooked)

  • Black beans: 611 mg per cup (cooked)

  • Pumpkin seeds: 229 mg per ounce

  • Cashews & Brazil nuts: 187 mg per ounce

  • Chia seeds: 115 mg per ounce

Factors That Affect Magnesium Absorption:

  • Vitamin D can enhance magnesium uptake.

  • Low protein intake, alcohol, soda, and caffeine may reduce magnesium absorption.

  • Food processing often strips away natural magnesium content—stick with whole, minimally processed foods.

Foods Rich in Potassium

Potassium is essential for regulating fluid levels, controlling blood pressure, and helping muscles and nerves function properly.

Recommended Intake:

  • Men: 3,400 mg/day

  • Women: 2,600 mg/day

  • Pregnancy/Lactation: ~2,800–2,900 mg/day

Top Potassium-Rich Foods:

  • Potatoes: 941 mg per medium-sized potato

  • Soybeans: 443 mg per ½ cup (cooked)

  • Acorn squash: 437 mg per ½ cup (cooked)

  • Dried apricots: 465 mg per five pieces

  • Bananas: 422 mg per medium banana

  • Raisins: 330 mg per ¼ cup

  • Lentils: 369 mg per ½ cup (cooked)

  • Cod: 316 mg per 3 oz serving

Foods That Contain Both Magnesium and Potassium

Some powerhouse foods are excellent sources of both minerals, making them great staples for overall health:

  • Spinach: 157 mg magnesium + 839 mg potassium per cup (cooked)

  • Avocado: 73 mg magnesium + 1,070 mg potassium per fruit

  • Chia seeds: 95 mg magnesium + 115 mg potassium per ounce

  • Lima beans: 80 mg magnesium + 955 mg potassium per cup (cooked)

  • Brown rice: 78 mg magnesium + 174 mg potassium per cup (cooked)

Health Benefits of These Nutrients

Magnesium may help regulate blood sugar levels, and both minerals play a role in managing blood pressure. In people with diabetes and insomnia, studies have shown that taking magnesium and potassium together may lower cortisol levels, increase melatonin, improve sleep duration, and reduce insomnia symptoms.

Who’s at Risk of Deficiency?

Magnesium Deficiency Risks:

  • People with alcohol use disorder

  • Those with digestive disorders (e.g., Crohn’s, celiac)

  • Individuals with type 2 diabetes

  • Older adults, due to reduced absorption and increased excretion

Potassium Deficiency Risks:

  • People with IBD and chronic diarrhea

  • Individuals using diuretics or laxatives

  • People with eating disorders (bulimia, pica)

  • Those consuming substances that bind potassium (e.g., clay)

Supplements and Drug Interactions

Magnesium Supplements:

Consult your provider if you’re using:

  • Bisphosphonates (for osteoporosis)

  • Certain antibiotics (e.g., ciprofloxacin, doxycycline)

  • Diuretics, which may increase magnesium loss

Potassium Supplements:

Use with caution if taking:

  • ACE inhibitors or ARBs (for blood pressure/heart conditions)

  • Diuretics—some increase, while others reduce potassium levels

Quick Summary

To support optimal heart, nerve, muscle, and bone health, aim to get enough magnesium and potassium through your diet.
Include foods like spinach, avocado, lentils, and chia seeds regularly.
For those at higher risk of deficiency or on specific medications, supplements may be helpful—but always consult your healthcare provider first.