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The Best Foods For Maximum Magnesium - Naturally!

80% of people are low in magnesium.  80% of people visit doctors due to stress related issues.  With magnesium being a major mineral to ease stress, this is enough reason to add more.  Magnesium is also vital for your immune system, heart function, muscles, nerves and like the complementary mineral calcium, the bones.  In fact calcium cannot work properly without magnesium - they are perfect partners. 

It plays a role in over 300 processes.  A lack of magnesium can lead to issues such as stress and adrenal dsyfunction, hormone imbalance, high blood pressure and cardiovascular issues.  In the short term, it can cause headaches, anxiety, leg cramps and twitching and difficulty sleeping. 

Low magnesium levels can be caused by a compromised digestion, too much sugar, stress or alcohol, certain medications and health issues  and of course stress and poor diet.

But even with an excellent diet, the levels of vitamins and minerals in our diet is far less than it was.  Carrots today have 75% less magnesium than in 1940 - FACT!


What about Supplements?

Food comes first and the best ones for magnesium are below. But supplements give you insurance with their concentrated nutrition. You can use code IAMNEW to save 10% on our favourite supplements on our range for this major mineral, and all are natural and additive free too.  Getting magnesium naturally, and in balance with all the other vitamins and minerals is the ideal.  We love Kelp or Barley Grass Juice Powder if you want to top up magnesium (and more). 

The wonderful Celtic Salt is also fantastic for magnesium.  It's very healthy, and a foundation for good health.  Also super for a mineral rich bath. If you are sufferering stress and anxiety, some Celtic Salt in warm water can really help to calm your system.

You may also think about adding the magnesium oils you can rub onto your skin. Some may need to add isolated magnesium as well. We prefer natural always, but magnesium malate is a good form if you wish to enhance a natural programme with isolated magnesium.



Such an incredible food, and good for you, on so many levels.  They can be expensive, but if you can afford to enjoy every day, please do! Read more about Awesome Avocados.



Fruit should only be enjoyed in small amounts.  Yes fruit IS natural, but the sugar content can be high.  The smoothie craze has a lot to answer for. YES to green juices, but go easy on those fruit smoothies.  That said, adding bananas if you need extra magnesium is recommended. See Bananas - Brilliant or Just a Bit Bendy?


Beans and Legumes

These have decent magnesium levels, black beans and kidney beans are two of the best types. 



Most people think of dairy for calcium.  But in nature, calcium and magnesium come together and dairy (for those who have it) is also excellent for magnesium. One of the arguments against dairy is lactose intolerance. But this is a fascinating subject. In the UK where cows are a signigicant part of the food chain, we have adapted, and lactose intolerance is only 5%. In Southern Europe it is 80%, and in African Americans 70%. So the ability for humans to make use of this as a food has changed over time, we adapt depending on our needs and environment. When it comes to milk, this is tricky as most milk is pasteurised, and homogenised, this in itself is quite a problem - it is a denatured food stuff. It's interesting than many people get on with raw milk much better and there are more raw milk suppliers these days operating under strict license. Another personal choice but recommended if you are happy with it. Always make it organic (definitely if using raw), and unhomogenised all the better. Suppliers don't need to label this so you need to check. Full fat is best, and if you want to read more about the the why, start here - Low Fat is a Fraud and Corruption the Cause - it's Official! But of all the dairy products, this is the weakest choice and the value is fairly limited when it comes to magnesium

Dairy produce with bacteria is far better in general, so cheese is so good for you as is yoghurt if it's the right type. You want live, organic, natural yoghurts, not ones packed with sugar! Here's our look at the yoghurt industry - "Is it a yoghurt or a doughnut" Kefir is better again -  a very traditional fermented food, and even better than (although similar to) yoghurt. Traditionally it is made from milk, but there are some around now made from coconut milk, and also ginger. Many cultures make these fermented drinks, and many are especially healthy like those in Bulgaria who eat a lot of Matsoni and are 30x more likely to live to 100 than an American! Do see our Fermented Foods Article for more on this. 


Dark Chocolate

We know its confusing, but dark chocolate IS good for you, and a lovely way to boost your magnesium a little. Please don't go overboard!  But 2 little squares of 85%, organic, dark chocolate a day as a sweet treat is just about right. It can also really help if you have a sweet tooth just to fill that little gap you may feel sometimes.


Fermented Veggies

These are amazing for all vitamins and minerals in a very condensed easy to absorb form. And the K2 and beneficial bacteria menas they are also very healing for the digestive system. See the Fermented Foods Article for more on this.



Figs are fantastic! Packed with fibre they are great for your digestion as well as being a good source of magnesium.



For magnesium, fish and especially with bones is great, so fresh sardines grilled as they do in Spain and Portugal are perfect. Over here, those little canned ones are a substitute. This is a very paleo way of eating, but not everyone likes to eat bones, so another very personal choice.  Salmon is also good however if you do want to avoid the bones but love fresh fish! And the protein helps you absorb the magnesium.



These are absolutely super for magnesium and calcium in perfect balance.  The best ones to choose are Kale, Brocolli, Cabbage and Spring Greens. Add some grass fed butter to your greens for the valuable K2 this provides.



This is a unique food, it MUST be organic, and be the blackstrap type. It is cheap to buy, but packed with minerals.  It is a very traditional soothing remedy.  And you dont need to worry too much about the sugar, the glyceamic index is actually very low.  So it's an excellent alternative for cooking to sugar. Use sparingly of course.


Sesame Seeds

They may be tiny, but they are really good for calcium levels. And a proper hummus made with tahini is so tasty and a great vegetarian source of calcium, so highly recommended.


Remember to use IAMNEW to save 10% on your first order and that we offer FREE nutritional support. 


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  • McCance and Widdowson 1940 1st Edition “The Chemical Composition of Foods”
  • McCance and Widdowson 1991 5th Edition “The Composition of Foods”
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