Magnesium in Foods

Why Magnesium Matters

Magnesium is an important mineral that helps the body:

Support muscle relaxation and reduce cramps
Maintain steady heart rhythm
Support nerve function
Help with bone strength
Aid sleep quality and energy levels

As we age, magnesium needs may be harder to meet due to changes in appetite, digestion, medications, or chronic conditions.

How Much Magnesium Do Older Adults Need?

Recommended Dietary Allowance:

Men 51+ years: ~420 mg per day
Women 51+ years: ~320 mg per day

Many people get magnesium from food alone, while others may need supplements. Always talk with a healthcare provider before starting a supplement.

Foods High in Magnesium

These foods provide a good amount of magnesium per serving.

Vegetables

Spinach (cooked)
Swiss chard
Beet greens
Okra

Beans & Legumes

Black beans
Kidney beans
Navy or pinto beans
Chickpeas
Lentils
Edemame
Lima beans

Nuts & Seeds

Almonds
Cashews
Brazil nuts
Peanuts
Pumpkin or squash seeds
Sunflower seeds

Whole Grains

Oatmeal
Whole wheat bread or pasta
Brown rice
Quinoa
Bran cereals

Protein & Other Foods

Halibut or tuna
Firm tofu
Soybeans
Peanut butter

Foods With Moderate Magnesium

These foods contribute smaller amounts but can still help when eaten regularly.

Bananas
Yogurt
Milk (all types)
Chocolate (small amounts)
Sweet potatoes
Potatoes with skin
Tomatoes and tomato sauce
Sardines
Squash

Tips for Getting More Magnesium From Food

Include a variety of foods throughout the day
Choose whole grains when tolerated
Add beans or lentils to soups, salads, or casseroles
Snack on a small handful of nuts if chewing is comfortable
Pair magnesium-rich foods with other nutrients like protein and calcium

Magnesium and Medications

Some medications can affect magnesium levels, including:

Diuretics (“water pills”)
Certain antibiotics
Acid-reducing medications

Low magnesium may cause symptoms such as muscle cramps, weakness, fatigue, or irregular heartbeat. Always discuss symptoms with your healthcare provider.

Always ask your healthcare provider for specific advice on when to call to report symptoms, and when to seek urgent/emergency care.

Should You Take a Magnesium Supplement?

Some people may need supplements, but too much magnesium can cause side effects, toxicity, or interact with medications.

Always talk with your healthcare provider before:

Starting a magnesium supplement
Changing your dose
Using magnesium for sleep, cramps, or constipation

⚠️ Medical Disclaimer

The information provided in this resource is for general educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Individual needs vary based on medical history, medications, allergies, and overall health status.

Before making any changes to your diet, starting new supplements, trying new foods, modifying portion sizes, or following any nutrition recommendations, please consult your physician, registered dietitian, or other qualified healthcare provider. If you have diabetes, kidney disease, gastrointestinal conditions, food intolerances, or other chronic health concerns, discussing dietary/supplement changes with your healthcare team is especially important.

Sources:

This handout is for educational purposes only and is not a substitute for professional medical advice. Always follow your healthcare provider’s instructions.

This content was created with the assistance of AI. Any AI-generated content was reviewed by a Nurse Practitioner.