Health Reference LibraryFoods high in magnesium: UK portions and how far they get you
This entry is part of the Nutri Tailor Health Reference Library — cited research on supplements, nutrients and adjacent areas of health.
Summary
A small handful of pumpkin seeds, a portion of cooked spinach or a serving of beans each supply 60 to 160 mg of magnesium, so two or three such portions across a day reach the 300 mg reference intake for men and 270 mg for women. Wholegrains, nuts, seeds, pulses and dark chocolate are the reliable sources; most UK adults get about four fifths of the reference intake and the shortfall sits with people who eat few of those foods. Food can cover the whole requirement. A supplement is for a diet that will not change, or for the evening dose people take for sleep.
How it works
How much you absorb matters as much as how much is on the plate. Most UK adults get about 80 percent of the reference intake, and the shortfall sits with people who eat few wholegrains, nuts, seeds and pulses. Food can cover the whole reference intake; a supplement is for people whose diet will not change or who want the evening dose for sleep.
Effective dose
The reference intake is 300 mg a day for men and 270 mg for women; the table gives the richest everyday sources, starting with pumpkin seeds at about 160 mg for 30 g, a small handful and almonds at about 80 mg for 30 g. Portion figures in the table are approximate, from the NHS and the NIH Office of Dietary Supplements food tables, and vary with variety, season and cooking; they are for planning a day, not for accounting.
Practical framework
Build the day from the table: two or three of the portions above usually reach the reference intake. If food will not close the gap, Nutri Tailor stocks [magnesium bisglycinate](/products/magnesium-bisglycinate), made in the UK; the dose page linked below says how much. To read your own result against the UK ranges, use the free blood test result interpreter. This is a summary of published research, not personal health advice. Talk to your GP or a registered nutritional therapist before changing what you take, especially if you are pregnant, have a diagnosed condition or are under ongoing care.
Common misconceptions
That one superfood does it: magnesium adds up across the day from ordinary foods. That the figure on a packet is what you absorb: absorption depends on the form and the rest of the meal, as above. That a supplement is a substitute for the foods, which carry fibre, protein and other nutrients the capsule does not.
Forms compared
| Food | UK Portion | Magnesium Per Portion |
|---|---|---|
Sources
- NIH Office of Dietary Supplements. NIH Office of Dietary Supplements — Magnesium Fact Sheet for Health Professionals. NIH Office of Dietary Supplements (US government).
- NHS (UK government) 2025. Vitamins and minerals: others (zinc section). NHS.uk.