FOODS HIGH IN MAGNESIUM
Magnesium is one of those powerhouse minerals that doesn’t always get the spotlight, but it should! It’s essential for muscle function, energy production, and recovery. If you’re smashing workouts but often find yourself sore, crampy, or running on low energy, your magnesium intake might be part of the problem. Luckily, getting more of it into your day is easier (and tastier) than you think.
4 Delicious Sources of Magnesium to Add to Your Day
Pumpkin Seeds
Just a small handful of pumpkin seeds packs a serious magnesium punch. They’re crunchy, versatile, and ridiculously easy to use. Sprinkle them over oats, toss them on a salad, or just munch straight from the jar when you need a quick snack.
Hack: Roast them with a little sea salt or smoked paprika for an addictive, nutrient-dense snack.
Spinach
Cooked spinach is loaded with magnesium, and it’s one of the easiest greens to sneak into your meals. Toss it into scrambled eggs, stir it through a quick stir-fry, or blend it into a smoothie for a hidden nutrient boost.
Pro tip: Cooking spinach actually increases its magnesium concentration, so wilt it down for max benefits.
Dark Chocolate
Yes, really. Dark chocolate (70% and above) isn’t just a treat, it’s rich in magnesium and doubles as a mood booster. Aim for a couple of squares to satisfy that sweet craving and support your muscles.
Let’s be real: we’ve all gone past “a couple of squares,” but staying mindful makes it a smart snack, not a guilty one.
Avocados
Not just a brunch favourite, avocados are full of healthy fats and a great source of magnesium. Smash it on toast, dice it into salads, or just eat it straight with a spoon, zero judgment here.
Bonus: pair avo with eggs or salmon, and you’ve got a nutrient powerhouse that covers protein, healthy fats, and magnesium in one go.
The Bottom Line
Magnesium might be the missing link in your training recovery and energy levels. Adding these simple foods to your daily routine can help keep your muscles firing, your energy steady, and your body ready for the next session.
But nutrition isn’t one-size-fits-all. That’s where custom coaching comes in. If you want support dialling in your intake to match your goals, whether that’s building strength, leaning out, or fuelling for performance, we’ve got you covered.
Discover our Custom Nutrition Coaching today.
Author | Annie Long
Annie is a qualified Nutritionist with a bachelor's degree in Nutrition and over 6 years of experience in the food industry. Whether catering for large fitness events or programming nutrition 1:1, Annie is passionate about supporting people to create healthy, positive eating habits that support their goals.
