7 foods to fill up on magnesium and stay in shape!

Verified on 15/03/2023 by Alexane Flament, Editor
7 aliments pour faire le plein de magnésium et être en forme !

Magnesium is important for good health, especially for healthy bones, muscles and the nervous system, and it is recommended that adults consume around 320 to 420 mg of magnesium a day.

Are you tired, stressed and not sleeping well?

These are the signs of a magnesium deficiency! To remedy the situation, here are 7 magnesium-rich foods to give you a boost!

The water

A beverage essential to life and found everywhere: water! This simple beverage can bring you nothing but benefits! Some waters are richer in magnesium than others! Choose wisely!

To help you: drink a glass of Hépar water, which will provide you with around 29 mg of magnesium! Other waters such as Rozana and Badoit are also rich in magnesium!

Wholegrain cereals

Whole grains include foods such as brown rice, whole wheat, oats, rye, quinoa and barley are rich in magnesium!

Wholegrain cereals are healthy foods that contain dietary fiber, vitamins and minerals such as magnesium. A 100 g serving will provide you with around 53 mg of magnesium!

Dark chocolate

Whether bar or powder, cocoa is rich in magnesium! Choose chocolate with a high cocoa content: for every 50 g of dark chocolate, you gain 40 mg of magnesium.


Oilseeds include foods such as almonds, Brazil nuts, cashews, macadamia nuts, pecans, hazelnuts, pistachios and sunflower seeds.

What’s more, these oilseeds are rich in healthy unsaturated fats, protein and fiber! 50 g of almonds provide 135 mg of magnesium!


Seafood such as oysters, clams, mussels, prawns, crabs and even lobsters, for the lucky ones, are rich in magnesium!

Oily fish

Are you into seafood? Good news: oily fish are full of magnesium. Choose fish such as sardines, mackerel or anchovies.

For example, 100 g of anchovies will provide you with around 43 mg of magnesium!


Legumes such as beans, chickpeas, lentils, broad beans and split peas are rich in magnesium! Eat as much as you like – they’re good for your health!

These foods contain fibre, protein, iron and other nutrients!