Why Magnesium Is the "Master Mineral"
Magnesium is involved in over 300 enzymatic reactions in the body. It regulates blood pressure, blood sugar levels, muscle and nerve function, protein synthesis and energy production. Despite this, studies suggest around 50% of Australians don't meet the recommended dietary intake.
Signs You May Be Low in Magnesium
Muscle cramps and twitches, difficulty sleeping, anxiety and irritability, fatigue, headaches, constipation and irregular heartbeat are all potential signs of low magnesium. Because magnesium is lost in sweat, athletes and people who exercise regularly have elevated requirements.
Magnesium and Sleep
Magnesium activates the parasympathetic nervous system — responsible for "rest and digest." It regulates melatonin and GABA, the calming neurotransmitter. Clinical studies show magnesium supplementation improves sleep quality, particularly in older adults who tend to have lower magnesium levels.
Magnesium and Heart Health
Low magnesium is independently associated with higher risk of hypertension, heart disease and stroke. Magnesium relaxes blood vessel walls, improves insulin sensitivity and reduces inflammation — all critical factors for cardiovascular health.
Best Food Sources of Magnesium
💚 Pumpkin Seeds (28g)
168mg (40% DV)Most magnesium per gram of any food. Sprinkle on salads and oats.
💚 Dark Chocolate (28g, 70%+)
64mg (15% DV)One of the healthiest treats — magnesium plus antioxidants.
💚 Spinach (cooked, ½ cup)
78mg (19% DV)One of the highest vegetable sources of magnesium.
💚 Almonds (28g)
80mg (19% DV)Also provides calcium and vitamin E.
💚 Cashews (28g)
74mg (17% DV)Best plant source of zinc alongside magnesium.
💚 Black Beans (½ cup cooked)
60mg (14% DV)Combines magnesium with plant protein and fibre.
💚 Avocado (1 medium)
58mg (14% DV)Also provides potassium and healthy fats.
💚 Quinoa (cooked, 1 cup)
118mg (28% DV)Complete protein grain with excellent magnesium content.
💚 Salmon (85g cooked)
26mg (6% DV)Good overall nutritional profile including magnesium.
💚 Banana (1 medium)
32mg (8% DV)Convenient magnesium source with potassium for muscle function.
Related Nutrition Guides
- Calcium-rich foods — see our calcium guide
- Potassium-rich foods — see our potassium guide
- Vitamin D foods — see our vitamin D guide
- Zinc-rich foods — see our zinc guide
- Heart-healthy foods — see our heart health guide
Frequently Asked Questions
The highest magnesium foods per 100g include pumpkin seeds (534mg), almonds (270mg), dark chocolate (70 percent plus, 228mg), spinach (79mg cooked), black beans (70mg cooked), avocado (29mg), and whole grains. A handful of pumpkin seeds or almonds provides about 20 percent of your daily magnesium needs.
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