15 Foods That Are the Richest in Magnesium

by Mar 31, 2023Food and Sleeping, Relaxium Sleep, Wellness

Mar 31, 2023

Food has the capability to improve sleep quality. When seeking a better sleep schedule, ingredients such as magnesium can have a profound impact. Different ingredients, specifically magnesium, are some of the best to consume when seeking a better sleep schedule. That is why we include Magnesium in multiple products, including Relaxium Sleep. Let’s discover which foods are the richest in Magnesium!

Magnesium has chemical properties that aid in activating the parasympathetic nervous system. This specific system is responsible for helping you feel both calm and relaxed. As we know, this is necessary for adequate sleep. 

This can be difficult for those who suffer from sleep disorders. Consuming foods with calming qualities are very helpful. 

Some of the most magnesium-rich food groups are:

  • Vegetables
  • Whole greens
  • Nuts and seeds
  • Leafy greens
  • Fruits 
  • Legumes
  • Low-fat dairies
  • Dark chocolate

Not only is magnesium helpful for sleep but also for different body functions. These include:

  • Muscle contractions 
  • Blood pressure 
  • Energy 
  • Bone health 
  • Heart rhythm 
  • Blood sugar levels

With this in mind, consuming magnesium-rich foods is nothing but beneficial. So which specific foods are we talking about? Allow us to list it to you by food group. 



Inside the skin and flesh of potatoes, magnesium can be found. Including a vegetable such as potato is not only helpful considering its versatility, but it can also be healthy. Of course, consider what you are adding to the potatoes, but this is a very valuable option.

Green peas

Green peas are another source of magnesium. In fact, they are rich in many different nutrients. They fall into similar categories such as beans, chickpeas, and soybeans. 

Whole grains


Quinoa is very high in nutrients and is one of the foods richest in magnesium. One cup of cooked quinoa is 118 mg of magnesium. It is also rich in fiber, making it a healthy choice for overall wellness. 

Brown Rice

A fantastic form of fiber and magnesium, brown rice is versatile for many different meals. Brown rice is also full of antioxidants which are good for aging and the repair of cells. Along with this, it contains many vitamins and minerals that will benefit the body in the long run.

Many recipes can add a side of brown rice, making this an easy, magnesium-rich option. 

Nuts and Seeds


Almonds and other nuts are very rich in magnesium. “One ounce of almonds contains 80 milligrams for 19% of the DV.” Almonds are also a great source of protein. This is very helpful in instances of weight watching and tracking protein intake. Not only can it be a good snack, but it can help reach health goals. 



Another source of both magnesium and protein, peanuts are a great form of food for health. Peanuts are also high in unsaturated fats. They are high in calories but also provide fiber to the body as well as vitamins and minerals. 

Leafy greens


If you’ve ever heard of the character Popeye, you know spinach is a great leafy green to add to your diet. Spinach is high in magnesium and also high in minerals. One mineral in particular that is very helpful to the body is potassium, which spinach has a high percentage of.

Spinach is also an antioxidant, known to help improve areas related to eyesight. 

Collard greens

Collard greens are another form of leafy greens full of nutrients, especially magnesium. Vitamins are contained in collard greens as well.



Guacamole, salad dressing, smoothies, and more, so much can be made with avocados. Not only are avocados extremely nutritious, but they also have a high source of magnesium. Vitamins B and K can also be found in Avocados. They possess heart-healthy fats. 


Bananas aren’t only great as a source of potassium, but also magnesium. One medium-sized banana has 32 mg of magnesium. Vitamin C and fiber can also be found in the very popular fruit. If you’ve already had a love for bananas, make this your late-night snack! 


Black beans

Black beans are high in nutrients. Magnesium is one that can be found in black beans. Not only this, but potassium, iron, and protein are found in black beans. This is another side dish that can be added to a variety of meals to hit a protein goal during weight loss. 

Lima beans

Copper and magnesium are a few of the minerals that can be found in lima beans. These can help in areas such as immunity and even brain functions. 

Low-Fat Dairies


This may be a food that you consume from time to time so this may just be a new fact! Yogurt is actually high in magnesium. Of course, specifically yogurts such as nonfat or low-fat Greek yogurt. Typically a 6-oz of yogurt contains around 18.7 mg of magnesium. 



Consumption of milk is another way to increase the source of magnesium. One cup of raw milk possesses 27.8  mg of magnesium. This as well as vitamin D. Milk can be added to a multitude of foods. Consider buying raw milk and adding it to a meal to increase your daily intake of magnesium.


Dark chocolate

If you worry about having to give up all sweets, worry no more. Dark chocolate is the perfect kind of sweet that will not only fulfill a sugar craving, but will also not affect health. Proportioned evenly, dark chocolate is one of the foods richest with magnesium. Specifically 252.2 mg. 

Dark chocolate also possesses traces of iron, around 10.9 mg. If craving something sweet, put down the milk chocolate and replace it with dark! 

relaxium sleep

Foods richest in Magnesium for improved sleep

Among other practices for best sleep, consuming foods with ingredients helpful for sleep is a great form of practice. Every now and then it is easy to crave some food before bed. There are certain foods though that you will want to avoid. 

This list provides lists of foods that you can enjoy that will help promote better sleep as well as health. 

If extra help is necessary for sleep, consider our sleep supplement, Relaxium Sleep. Designed to help you fall asleep faster, stay asleep longer, and wake up feeling more refreshed and alert, this supplement will help you get the job done. Of course, you will find our supplement includes magnesium as well. 

To restful and healthy days ahead. 

The Relaxium Team 

*These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.