Why Magnesium Matters

Magnesium supports more than 300 enzyme-driven reactions in the body—such as converting food into energy, synthesising protein, repairing DNA and regulating muscle and nerve function.

According to the U.S. National Institutes of Health (NIH), good sources of magnesium include legumes, whole grains, green leafy vegetables – and notably nuts and seeds.

Inadequate magnesium intake has been linked with higher risk of high blood pressure, type 2 diabetes, poor sleep and muscle/joint issues.

How Much Magnesium Do You Need?

For most adults, the Recommended Dietary Allowance (RDA) is around 310-420 mg per day depending on age and gender. Ensuring you include multiple magnesium-rich foods helps meet this target without relying on supplements.

Top 15 Nuts & Seeds High in Magnesium

Here are 15 excellent sources of magnesium in the nut and seed family, listed with their benefits and simple serving ideas.

• Pumpkin (pepita) seeds – One of the richest: roughly 150 mg of magnesium per ounce. Great roasted as a snack or sprinkled on yogurt or salads.
• Hemp seeds – High in magnesium, plus complete protein and healthy fats. Add to smoothies, salads or porridge.
• Chia seeds – Around 100-110 mg per ounce, with fibre and omega-3s. Make chia pudding or stir into oatmeal.
• Almonds – Roughly 80 mg per ounce; a convenient nut for snacking. Helps you ingest magnesium via nuts and seeds easily.
• Cashews – About 70-80 mg per ounce; also rich in healthy fats and minerals. Good as a raw snack or in nut-mixes.
• Brazil nuts – While known for selenium, they also provide a solid amount of magnesium. Enjoy 1-2 nuts as a high-nutrient snack.
• Flaxseeds – Whole or ground flaxseeds deliver magnesium and fibre; ideal for sprinkling over cereal or baking into muffins.
• Sesame seeds – These little seeds contribute to your mineral intake; great in dressings, bread, or sprinkled over vegetables.
• Pistachios – On the lighter side compared to some seeds, but still a useful source of magnesium. Handy for on-the-go snacking.
• Walnuts – Though best known for omega-3, walnuts also supply magnesium and are easy to blend into salads or desserts.
• Pecans – Another nut that helps diversify your “best sources of magnesium” list; good choice for variety and flavour.
• Sunflower seeds – Affordable seed option: good for snacking, baking, or topping dishes; contributes to your daily magnesium target.
• Pumpkin seed butter – If you dislike seeds plain, seed butters are a tasty alternative and still deliver magnesium in a spreadable form.
• Nut/seed mix with added seeds – Combining almonds, cashews, pumpkin seeds and chia seeds in one snack gives a powerful mix of magnesium-rich foods.
• Mixed whole-grain snack bars with seeds & nuts – For convenience, look for bars that include a variety of nuts & seeds high in magnesium; useful for busy lifestyles.

How to Include These Magnesium-Rich Foods in Your Daily Life

Integrating foods high in magnesium for energy and overall wellness doesn’t require major diet overhaul. Here are practical tips:

• Start your day with oatmeal topped with chia + flaxseeds and almonds.
• Sip a smoothie with hemp seeds and flaxseeds for a mid-morning boost.
• Keep a small bag of mixed nuts & seeds in your car or desk for quick snacking.
• Use seed butters or nut butters (almond, pumpkin seed butter) on whole-grain toast.
• Sprinkle sunflower/sesame seeds on salads or cooked vegetables at dinner.
• Choose snack bars that specifically list seeds and nuts high in magnesium (rather than sugar-heavy bars).

Why Choosing Nuts and Seeds Over Supplements Can Be Better

While magnesium supplements exist, research suggests getting minerals from whole foods often brings additional benefits because real foods contain fibre, healthy fats, antioxidants and other nutrients working together. Foods such as nuts and seeds deliver this “whole package” approach. Moreover, the absorption from whole-food sources is generally safe and well tolerated.

Potential Challenges & What to Watch Out For

Here are some considerations when focusing on the best sources of magnesium via nuts and seeds:

• Portion size matters: Nuts and seeds are calorie-dense. A one-ounce (28 g) serving is a reasonable target.
• Allergies: If you have tree-nut or seed allergies, ensure you choose safe options or avoid entirely.
• Phytates in seeds: Some seeds contain phytates which can reduce mineral absorption. But having a variety of foods helps mitigate this issue. 6
• Salt/sugar coated snacks: Avoid versions of nuts/seeds loaded with added sugar or salt, as that reduces their health benefit.

A Simple Story: How I Boosted My Magnesium Without Pills

Last year, I found myself constantly fatigued despite getting 8 hours of sleep. A dietitian suggested I check my magnesium intake and realised I was eating very little of the magnesium-rich foods like nuts and seeds. I started adding a tablespoon of pumpkin seeds and a handful of almonds each morning and snacked on a mix of cashews + chia seeds in the afternoon. Within three weeks, my energy improved, I felt less “wired” at night and my focus during afternoon work improved. This small change in incorporating nuts and seeds high in magnesium made a real difference for me without needing any supplement.