Why Do We Need More Magnesium As We Age? (+ Best Sources)

2.10.2025 0 comments

Author: Trisha Houghton, CNS, ASIST

It’s no understatement to say that magnesium is one of the most important micronutrients for graceful aging.

Magnesium plays a significant role in your body ^[1]:

• It aids in the formation and maintenance of your bones
• It plays a role in your cognitive function and the efficiency of your nervous system
• It’s needed for cellular signaling in your brain
• It helps your body to absorb calcium
• It aids in blood glucose control and blood pressure regulation
• and so much more…

In fact, it’s estimated that magnesium plays a role in more than 300 internal functions—more than any other mineral in your diet.

Suffice it to say, it’s absolutely essentially for good health.

But there’s a problem…

Magnesium deficiency is surprisingly common thanks to our modern diet. It’s estimated that up to 12% of all people admitted to hospitals are magnesium-deficient ^[2], with 57% of the American population getting less magnesium than they need ^[3].

Without enough magnesium in your diet, your body can’t absorb enough calcium or Vitamin D. This can lead to long-term complications with your bones and joints. Added onto that the cognitive, neural, and other ­problems that stem from a lack of magnesium, and you can see why this mineral is so important.

The good news, though, is that there are a lot of excellent and easily available sources of magnesium!

In this post, we’ll talk about where you can get more magnesium, both from supplements (see the next section) and magnesium-rich foods that you can add to your diet.

We’ll dive into which of the two sources you should focus on, and share with you the foods that have the most magnesium.

By the end of this post, you’ll be armed with all the knowledge you need to make your diet as magnesium-rich as your body could need.

Magnesium Supplements: Yes or No?

It may be a good idea to go the supplement route—taking a magnesium supplement every day—in order to guarantee that you get enough for your body to absorb.

Generally speaking, magnesium in food is typically more bioavailable, meaning it’s easier for your body to break down, absorb, and utilize. 

However, many modern foods have lower nutritional value due to depleted soils, so a magnesium supplement can provide the minerals you’re missing.

Magnesium capsules containing 500 grams of magnesium can provide a significant percentage of the amount you’re recommended to get (420 grams per day, according to the FDA ^[4]).

There is a minor risk of side effects from consuming magnesium (including cramping, nausea, and diarrhea), but most magnesium supplements are safe and shouldn’t trigger any negative reactions.

And, because you’re guaranteeing that daily dose of magnesium, you’re delivering the nutrients your body needs to function properly.

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The Best Natural Food Sources of Magnesium

Here are the magnesium-rich foods you should be adding to your diet:

Dark chocolate

Dark chocolate contains around 65 mg of magnesium per serving (one ounce), which means you now have yet another excellent excuse to add dark chocolate to your diet. In addition to magnesium, dark chocolate is also packed with iron, copper, and manganese. It also contains a special type of fiber that acts as a prebiotic to feed your gut bacteria, as well as a wide range of critical antioxidants and flavonoids.

Nuts

Brazil nuts, almonds, and cashews all contain a significant amount of magnesium—an average of 80 mg per serving. They’re also packed with dietary fiber, excellent for your cardiovascular system (in small quantities), and contain lots of other micronutrients (such as the antioxidant selenium in Brazil nuts). They’re also packed with anti-inflammatory properties and are noticeably appetite-suppressing.

Nuts are also amazing for weight loss, because the unsaturated fats they contain aren’t fully absorbed by the body. They provide a great deal of energy along with their hefty dose of magnesium, but they won’t add to the lipids in your bloodstream like saturated fats will.

Avocadoes

A single medium-sized avocado contains just under 60 grams of magnesium, but it also packs a lot of B vitamins, Vitamin K, digestible carbohydrates, critical fibers, and unsaturated fatty acids that are incredibly heart-smart.

It’s also an amazing source of fiber, potassium, and folate, which can reduce blood pressure and decrease your risk of cardiovascular disease.

Dark, leafy greens

Kale, spinach, Swiss chard, mustard greens, and other dark, leafy greens are rich in magnesium—you can get up to 150 mg per 1-cup serving! They’re also packed with antioxidants, folic acid, calcium, and Vitamins A, C, and K. Microgreens, in particular, contain phytochemicals that have potent anti-carcinogenic and antioxidant properties. 

Whole grains

Oats, barley, wheat, and other grains are excellent sources of magnesium—up to 86 mg per serving. They’re also rich in complex carbohydrates, dietary fiber, B vitamins, manganese, and selenium.

Whole grains are an excellent source of balanced energy as well. Because they’re rich in fiber and nutrients, they’re digested more slowly than refined, fiber-less grains (like white flour or white rice). They’re absorbed into your bloodstream at a slower rate and won’t trigger a blood sugar spike. But because they are so energy-dense, they’ll provide you fuel to power your internal energy mechanisms for hours at a time.

Legumes

Beans, lentils, and chickpeas contain up to 120 mg of magnesium, along with potassium, iron, protein, and fiber. They’re heart-smart, excellent for your digestion, and can reduce your risk of cardiovascular disease.

Legumes are low in fat but high in protein and complex carbohydrates, making them an amazing diet-friendly and weight loss-inducing food. Though they don’t contain complete proteins on their own, pairing them with whole grains (like brown rice or quinoa) provides the essential amino acids required for muscle-building. And because whole grains are also rich in magnesium (as you saw above), it’s an absolute win-win for your health!

Bananas

One large banana contains around 36 mg of magnesium. That’s not a ton compared to some of the other foods on this list, but it’s enough to make a difference in your daily magnesium intake!

Plus, bananas are packed with potassium, which is crucial for regulating your electrolytes. They’re also an amazing source of energy, incredibly fiber-dense, and are absolutely wonderful for your digestive tract. They are far and away one of the best fruits that you can add to your diet for myriad reasons, not least of which is their adequate magnesium content.

Wrapping Up

The foods we shared above are the best natural, plant-based sources of magnesium, and all deserve a place of prominence in your diet.

As we mentioned above, it’s acceptable to take a magnesium supplement if you’re worried about not getting enough of the mineral or you don’t have access to these mineral-rich foods.

If you need help finding the right magnesium supplementation, check out our proprietary formula Restore Sleep. Restore Sleep magnesium formula contains the 7 most powerful forms of magnesium that support optimal brain function, help achieve deep restorative sleep and promote total body relaxation.

Click here to learn more about Restore Sleep and how it can change your life for the better through providing your body with the best magnesium complex to improve your brain function, sleep quality and relaxation response.

If you want to age gracefully and maintain a healthy skeletal system, nervous system, and overall smoothly functioning body, it’s strongly recommended to incorporate magnesium-rich foods and supplementation into your diet. Start today and you’ll see visible improvements in your health in no time.

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