What are the best plant-based sources of magnesium? Seeds, legumes, leafy greens, whole grains and some other plant foods are excellent places to start. You do not automatically need a magnesium pill to get magnesium into your day.
Magnesium has become one of the internet's favorite supplements, but it is first and foremost an essential mineral found in food.
What does magnesium do?
Magnesium is involved in hundreds of reactions in the body. It contributes to normal muscle and nerve function, energy production, bone health, protein synthesis and other essential processes.
How much magnesium do adults need?
NIH guidance lists typical recommended intakes of about 400 to 420 mg daily for adult men and 310 to 320 mg for adult women, with needs varying by life stage.
Which plant foods contain magnesium?
Strong sources include pumpkin seeds, chia seeds, nuts, spinach, beans, edamame and whole grains. NIH lists one ounce of chia seeds at about 111 mg of magnesium and one ounce of pumpkin seeds at about 156 mg.
What about cacao?
Cacao is another plant food associated with magnesium, and this is exactly why we prefer to talk about cacao as nutrition rather than merely chocolate flavor.
Rockin Wellness Chocolate Cacao begins with real raw cacao and combines it with chia, flax and hemp. Those ingredients were chosen as part of a broader plant-based nutritional formula, not because “superfood” happens to look good on a bag.
Do you need a magnesium supplement?
Not everyone does. Supplements can be appropriate when a clinician identifies a need or dietary intake is insufficient, but more magnesium is not automatically better. Supplemental magnesium can cause diarrhea and may interact with some medications.
Can food provide enough magnesium?
A varied diet rich in seeds, legumes, greens and whole grains can make a meaningful contribution. The best strategy depends on your total diet and individual needs.
Frequently Asked Questions
Are chia seeds high in magnesium?
Yes. NIH lists chia among good dietary sources.
Does cacao contain magnesium?
Yes, cacao naturally contains magnesium along with other minerals and plant compounds.
Is magnesium good for energy?
Magnesium participates in normal energy metabolism, but taking extra magnesium is not a universal cure for fatigue.
The Bottom Line
Magnesium does not have to begin in the supplement aisle.
Start with food: seeds, beans, greens, whole grains and cacao. That whole-food-first thinking is also why Rockin Wellness combines real cacao and seeds in a simple daily shake.
Source: NIH Office of Dietary Supplements, Magnesium Fact Sheet.
