17 Foods That Increase Magnesium And Prevent High Blood Pressure, Blood Clots And Muscle Fatigue

  • Kidney disease
  • Crohn’s disease or other conditions that affect digestion
  • Parathyroid problems
  • Taking antibiotics or drugs for diabetes and cancer
  • Old age
  • Abusing alcohol

How To Get More Magnesium

Many people take magnesium supplements, but they don’t always take the right kind.

Small studies have found that magnesium in the aspartate, citrate, lactate, and chloride forms is absorbed more completely and is more bioavailable than magnesium oxide and magnesium sulfate (1).

If you do choose to take magnesium supplements, speak to your doctor to make sure that you get adequate levels of calcium, and Vitamins K2 and D3 since these nutrients interact together and improve absorption.

Many foods are fortified with calcium and vitamin D, but you may need to supplement vitamin K2. You doctor should also be able to tell you exactly how much you need and monitor your levels after you begin supplementation.

Here’s how much magnesium you need, according to the National Institutes of Health:

Recommended Dietary Allowances (RDAs) for Magnesium
AgeMaleFemalePregnancyLactation
Birth to 6 months30 mg*30 mg*
7–12 months75 mg*75 mg*
1–3 years80 mg80 mg
4–8 years130 mg130 mg
9–13 years240 mg240 mg
14–18 years410 mg360 mg400 mg360 mg
19–30 years400 mg310 mg350 mg310 mg
31–50 years420 mg320 mg360 mg320 mg
51+ years420 mg320 mg

 

*Adequate Intake (AI)

Regular Epsom salt baths or foot baths are also a great way get more magnesium since it can be absorbed through your skin. You can also apply magnesium oil on your body if you dislike baths.

First and foremost, the best way to up your magnesium levels is to change your diet to include more magnesium-rich foods.

Top 17 Foods High In Magnesium

  1. Cashew Nuts – 1 ounce is equivalent to 20% of your daily value.
  2. Almond – 1 ounce supplies 19% of your daily value.
  3. Avocados – 1 fruit is equivalent to 15% of your daily value.
  4. Beet greens– 1 cup of boiled beet greens supplies 24% of your daily value.
  5. Lentils – 1 cup of cooked lentils is equivalent to 18% of your daily value.
  6. Chocolate – 1 bar gives you 58% of your daily value.
  7. Figs – 1 cup of dried figs is equivalent to 25% of your daily value.
  8. Okra – 1 cup of boiled okra gives you 14% of your daily value.
  9. Seeds – 1 ounce whole, roasted pumpkin or squash supplies 19% of your daily value.
  10. Squash – 1 cup is equivalent to 11% of your daily value.
  11. Rice– 1 cup of long grain brown rice supplies 21% of your daily value.
  12. Spinach – 1 cup of cooked spinach gives you 39% of your daily value.
  13. Kale- 1 cup of raw kale gives you 8% of your daily value.
  14. Turnip greens- 1 cup of boiled beet greens gives you 8% of your daily value.
  15. Bok Choy- 1 cup of shredded bok choy gives you 5% of your daily value.
  16. Swiss Card- 1 cup of raw swiss chard gives you 7% of your daily value.
  17. Bananas- 1 cup of raw banana gives you 15% of your daily value.