Increasing Magnesium in your diet

Patient Experience

  • Reference Number: HEY1438-2024
  • Departments:
  • Last Updated: 1 February 2024
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Introduction

You have been asked to increase the amount of magnesium in your diet as your blood levels of magnesium have been found to be low. This information leaflet will give you ideas on how to increase the amount of magnesium in your diet.

What is magnesium and why do we need it?

Magnesium is a naturally occurring mineral that helps turn the food we eat into energy.  It is important for many systems in the body, especially for muscles and nerves.

What causes low magnesium

There are many reasons why magnesium levels can be low and these can include:

  • malnutrition
  • diarrhoea
  • diseases affecting the digestive tract (eg Coeliac disease, Crohn’s disease)
  • diabetes
  • disorders of the parathyroid gland
  • taking certain medications (indigestion medicine, water tablets, digoxin). Check with your GP, pharmacist or nurse if this is a concern.

How can I increase my magnesium levels?

A list of foods high in magnesium is provided below. Eating more of these foods may help to raise your magnesium levels.

PLEASE NOTE

If are you following another diet for medical reasons, eg low residue, low potassium, diabetes, Coeliac disease, etc. it is important to discuss this with your healthcare provider or dietitian and to continue to follow that diet.

Foods high in magnesium

Try to include some of these foods regularly

Fruit

Avocado, pineapple, bananas, raisins, orange juice, dates, plums and raspberries.

Seeds & Nuts

Almonds, cashews, peanuts, pecans, walnuts, Brazil nuts, Pumpkin seeds, Chia seeds and Sunflower seeds.

Starchy Foods

Pearl barley, brown rice, baked potato with skin, wholegrain breakfast cereals, oats, wholemeal bread, whole wheat pasta, couscous and egg noodles.

Vegetables & Pulses

Sweetcorn, lentils, baked beans, kidney beans, parsnips, green leafy vegetables, peas, chickpeas and broccoli.

Meat, fish and alternatives

Salmon, halibut, crab, haddock, cod, chicken, pollock, turkey, tuna, beef, tofu and lambs kidneys.

Dairy & Alternatives

Yoghurt, soya milk and cow’s milk.

Should you require further advice, please do not hesitate to contact the Dietetics Department on tel: 01482 674490