Foods that are rich in magnesium include seeds (like flaxseeds and sesame seeds), nuts (like chestnuts and peanuts) and whole grains (like whole wheat rice and oatmeal). Magnesium can also be found in leafy green vegetables, like spinach and chards, as this mineral is an essential component of chlorophyll.

Magnesium is an essential mineral used in the body for many functions, like protein production, central nervous system functioning, blood sugar control and blood pressure control.

This mineral is needed for optimal nerve impulse transmission and muscle contractions, which is why a magnesium deficiency can lead to symptoms like tremors, drowsiness and muscle cramps.

List of food with magnesium

The following table outlines 25 food sources of magnesium and details the amount of magnesium and calories found in 100 g of each source:

Food (100 g)	Magnesium	Energy
1. Pumpkin seeds	262 mg	446 cal
2. Whole grain rice	143 mg	362 cal
3. Wheat germ	239 mg	360 cal
4. Brazilian nuts	225 mg	655 cal
5. Sesame seeds	346 mg	614 cal
6. Pure cacao powder	499 mg	228 cal
7. Flaxseeds	362 mg	520 cal
8. Cashews	260 mg	574 cal
9. Dry soy beans	280 mg	416 cal
10. Almonds	304 mg	626 cal
11. Peanuts	100 mg	330 cal
12. Oats	175 mg	305 cal
13. Dried navy beans	190 mg	333 cal
14. Dried chickpeas	115 mg	365 cal
15. Spinach	87 mg	23 cal
16. Chards	81 mg	19 cal
17. Rye flour	75 mg	374 cal
18. Raw okra	47 mg	31 cal
19. Dried plums	41 mg	240 cal
20. Tamarinds	92 mg	239 cal
21. Parmesan cheese	44 mg	392 cal
22. Fresh hake	39 mg	87 cal
23. Salmon	95 mg	179 cal
24. Skinless chicken breast	31 mg	187 cal
25. Banana	29 mg	92 cal

Other foods that also contain great amounts of magnesium are milk, yogurt, dark chocolate, figs, avocado and beans.

Magnesium deficiency symptoms

Low levels of magnesium in the body can cause symptoms like:

Nervous system abnormalities, like depression, tremors and insomnia
Cardiac failure
Osteoporosis
High blood pressure
Diabetes
PMS
Insomnia
Muscle cramps
Decreased appetite
Drowsiness
Nausea and vomiting
Memory problems

A healthy adult needs between 310 to 420 mg of magnesium per day, which is easily achievable through a balanced diet.

Nonetheless, a magnesium deficiency can be related to severe malnutrition, older age, kidney disease, intestinal disorders, or medication use (especially cycloserine, furosemide, thiazides, hydrochlorothiazides, tetracyclines and oral birth control).

When to supplement

The need to supplement with magnesium is rare. It may be recommended to patients presenting with excessive vomiting or diarrhea. Pregnant women with low levels who are experiencing uterine contractions may also be prescribed magnesium supplements. Supplements are usually stopped around week 35 of gestation, so that the uterus can correctly contract during labor.

In addition, supplementation may be necessary for those who have conditions that naturally lower magnesium levels, like older aging, diabetes, excessive alcohol consumption and the use of medications listed above.

In general, magnesium is supplemented when levels are below 1 mEq per liter of blood. Supplementation should be directed by a doctor or registered dietitian.