# How to Get More Magnesium Through Food
Magnesium deficiency affects roughly half of Americans, leaving many people vulnerable to muscle cramps, fatigue, and sleep disruption. Registered dietitians identify a straightforward solution: eating foods naturally rich in this essential mineral.
The recommended daily intake varies by age and sex. Adult men need 400-420 milligrams daily, while women require 310-320 milligrams. Pregnant women should aim for 350-360 milligrams.
Food sources deliver magnesium more effectively than supplements for most people because your body absorbs it better alongside other nutrients. Leafy greens top the list. Spinach provides 157 milligrams per cooked cup, while Swiss chard offers 150 milligrams. Kale contains 63 milligrams per cooked cup.
Seeds and nuts pack substantial amounts. Pumpkin seeds deliver 168 milligrams per ounce, sunflower seeds provide 91 milligrams, and almonds contain 76 milligrams per ounce. A small handful satisfies a portion of your daily needs.
Whole grains contribute meaningful quantities. One cup of cooked quinoa provides 118 milligrams. Brown rice offers 84 milligrams per cooked cup. Oats contain 61 milligrams per half-cup serving.
Fish, legumes, and dark chocolate round out accessible options. Mackerel delivers 82 milligrams per 3-ounce serving. Black beans contain 60 milligrams per cooked cup. Dark chocolate with 70 percent cocoa or higher provides 64 milligrams per ounce.
Dietitians recommend spreading magnesium intake throughout the day rather than consuming large amounts at once.