Wondering How To Increase Magnesium In Body? The Ultimate Guide To Raising Your Magnesium Levels Naturally Is Here!

Magnesium is a necessary mineral that is important for bone strength, energy production, neurological health, and muscular function. It is important for various physiological functions within the body as it participates in more than 300 enzymatic processes.

Notwithstanding its significance, magnesium deficiency is prevalent because of contemporary eating habits, stress, and specific health issues. So, how to increase magnesium levels naturally? Well, for starters, putting a healthy lifestyle and balanced diet first guarantees the ideal magnesium levels for general health. 

And here in this article, you will get to know expert-recommended tips on how to increase magnesium in the body along with foods and drinks that can boost this important mineral. Let’s get into the topic now!

Table Of Contents

1. Importance Of Magnesium In The Body

2. How To Increase Magnesium In The Body? 3 Important Tips To Follow 

3. Which Drinks Increase Magnesium?

4. How Can I Raise My Magnesium Levels Quickly?

5. Dietitian's Recommendation

6. The Final Say

7. FAQs

8. References
 

Importance Of Magnesium In The Body

The health benefits of magnesium are many and here are some of them: 
 

• Energy Production: It facilitates the process of turning food into energy.
• Muscle Function: Prevents cramps, spasms, and muscle fatigue.
• Nerve Function: Regulates neurotransmitters that send signals between the brain and the nervous system.
• Bone Health: Supports calcium absorption and improves bone density naturally.
• Heart Health: Helps maintain normal heart rhythm and prevents hypertension.
• Blood Sugar Regulation: Plays a role in insulin metabolism, reducing the risk of diabetes.
• Mental Well-Being: Supports mood regulation and stress reduction.

Also Read: 7 Reasons Why Magnesium Is Important for Women: Essential Health Benefits

How To Increase Magnesium In The Body? 3 Important Tips To Follow 

Here is how you can increase magnesium in the body:

1. Indulge In Magnesium-Rich Foods

One of the best ways to increase magnesium levels is through dietary intake. The following foods are rich in magnesium:
 

• Leafy Green Vegetables: Spinach, kale, swiss chard, collard greens
• Nuts And Seeds: Almonds, cashews, walnuts, ToneOp Care's Pumpkin Seeds, Flax Seeds, and chia seeds
• Whole Grains: brown rice, quinoa and oats
• Legumes: Black beans, lentils, chickpeas and kidney beans
• Fruits: bananas, avocados, figs, raspberries and dairy Products
• Milk Products: Yoghurt, cheese and milk
• Fish and Meat: Salmon, mackerel, tuna and chicken
• Whole wheat bread
• Barley
   

2. Make Lifestyle Changes To Retain Magnesium

Here is what you can do to retain magnesium:
 

• Reduce Stress: Chronic stress depletes magnesium levels. Stress-reduction techniques include yoga, meditation, deep breathing, and spending time outside. Sign up for ToneOp Fit’s Live Yoga Sessions to master asanas and practice pranayama and meditations that are just beyond physical well-being and help reduce stress.
   
• Limit Alcohol And Caffeine- Excessive alcohol and caffeine intake can reduce magnesium absorption. Moderation is key.
   
• Exercise Regularly- Regular physical activity enhances magnesium absorption and reduces the risk of deficiency.
   
• Improve Gut Health- A healthy gut microbiome enhances nutrient absorption. Consuming probiotics and fibre-rich foods can improve magnesium uptake.

Also Read: Magnesium For Constipation: Benefits, Efficacy And Side Effects!

3. Herbs And Natural Remedies

Certain herbs are rich in magnesium and can be incorporated into the diet:

• Dandelion- It is a nutrient-dense herb which can naturally raise the body's magnesium levels. Magnesium, an essential mineral that promotes energy production, neuron health, and muscular function, is abundant in its leaves. In contrast to artificial supplements, consuming dandelion greens in salads, teas, or smoothies offers a natural source of magnesium that promotes better absorption.
   
• ToneOp Care’s Alfalfa Powder- It aids in the body's magnesium replenishment, improving nutrition absorption and lessening deficient symptoms like weariness and cramping in the muscles. Alfalfa powder, when regularly added to meals, drinks, or smoothies, can naturally raise magnesium levels, promoting general health and wellbeing.
   
• Parsley- It has a healthy amount of magnesium, which promotes energy production, neuron health, and muscle performance. Vitamin K, calcium, and antioxidants are also abundant in parsley, which improves the absorption of magnesium and maintains the proper balance of minerals. Drink parsley tea or add fresh parsley to green smoothies, soups, and salads.
   
• Coriander- Its vital components—calcium, potassium, and vitamin C—improve the absorption of magnesium and maintain the proper balance of minerals. Using coriander seeds in teas and spice blends, or adding fresh coriander leaves to salads, chutneys, or soups, can naturally raise magnesium levels in the body, improving health and wellbeing.

Also Read: Top 9 Benefits Of Magnesium Supplements For Heart, Brain, Bones And More With Per Day Intake Guideline!

4. Indulge In Magnesium-Rich Foods

Some excellent sources of magnesium include chia seeds, almonds, cashews, and peanuts. Pumpkin seeds have the highest magnesium content among foods. Just one ounce (28 grams) of pumpkin seeds provides around 150 mg of magnesium, which is nearly 40% of the daily recommended intake for adults. Magnesium is also abundant in leafy greens like spinach and Swiss chard, as well as whole grains like quinoa, brown rice, and oats.

Dark chocolate (with at least 70% cocoa) is another tasty source, offering around 65 mg of magnesium per ounce. Magnesium is also abundant in legumes including chickpeas, lentils, and black beans. Fish like salmon and mackerel provide smaller but valuable amounts. Consume a range of these foods every day to naturally boost your intake of magnesium. Cooking methods also matter—boiling vegetables can reduce magnesium levels, so steaming or eating raw may help retain more nutrients.

Which Drinks Increase Magnesium?

Magnesium-rich drinks include mineral water, coconut water, and homemade green smoothies. Mineral water is a great natural source because some brands contain high levels of magnesium. Coconut water is another excellent choice, offering around 60 mg of magnesium per cup while keeping you hydrated. 

Smoothies made with spinach, banana, chia seeds, and almond milk can also provide a magnesium boost. Herbal teas, especially nettle tea and dandelion tea, contain small amounts of magnesium and help with absorption.

Some fortified drinks, like certain plant-based milk (almond, soy, or oat milk), have added magnesium to support dietary intake. Fresh fruit juices, such as orange juice, can provide magnesium, but it’s best to choose fresh, unsweetened options to avoid excess sugar. If you need a quick boost, magnesium supplements dissolved in water can work effectively. Drinking enough water also prevents magnesium loss, as dehydration can reduce mineral levels in your body.

Also Read: Best Foods for Improving Magnesium and Potassium Levels, Benefits & Importance 

How Can I Raise My Magnesium Levels Quickly?

To quickly increase your magnesium levels, eat magnesium-rich foods like nuts, seeds, and leafy greens. You can also take a magnesium supplement, such as magnesium citrate or magnesium glycinate, which are well-absorbed by the body. 

Another fast option is using magnesium oil (topical magnesium chloride) on your skin, which absorbs directly into your bloodstream. If you need an immediate boost, an Epsom salt bath (magnesium sulfate) can also help since your skin absorbs magnesium through the water.

Staying hydrated is important because dehydration can lower magnesium levels. If your magnesium is extremely low, a doctor may recommend intravenous (IV) magnesium, which works the fastest.

Avoid high alcohol intake, processed foods, and excessive caffeine, as they deplete magnesium. Regularly consuming magnesium-rich foods and supplements, if needed, can help maintain healthy levels over time. However, balance is key—too much magnesium can cause diarrhoea, nausea, vomiting, etc.

Dietitian's Recommendation

To boost magnesium levels, I recommend:

• Eating whole foods like pumpkin seeds, almonds, spinach, and quinoa. Include magnesium-rich smoothies with bananas and chia seeds.
• Opt for dark chocolate as a treat.
• Drink coconut water or mineral water.
• Reduce processed foods and caffeine, as they deplete magnesium.
• Stay hydrated for better absorption.
• Consider magnesium glycinate supplements if needed.

                                                                       Dt. Akshata Gandevikar

The Final Say

For general health and well-being, it is imperative to maintain adequate magnesium levels. By incorporating magnesium-rich foods, using supplements wisely, and adopting healthy lifestyle habits, you can prevent deficiency and enjoy the numerous benefits of this vital mineral. Prioritising magnesium intake can lead to improved energy, better sleep, enhanced mood, and overall better health.

FAQs

1. Can too much magnesium be harmful?

Yes, excessive intake (above 500 mg daily) can cause diarrhoea, nausea, and irregular heartbeat. In severe cases, it may lead to toxicity.

2. Does coffee deplete magnesium?

Yes, excessive coffee intake increases magnesium loss through urine, so balance with magnesium-rich foods.

3. What are the signs of magnesium deficiency?

Common symptoms include muscle cramps, fatigue, irritability, trouble sleeping, and irregular heartbeat. Long-term deficiency can lead to osteoporosis and high blood pressure.

4. How much magnesium do I need daily?

The recommended daily intake is 310–420 mg for adults, depending on age and gender. Pregnant women may need more.
 

References

• https://health.clevelandclinic.org/foods-that-are-high-in-magnesium
• https://timesofindia.indiatimes.com/life-style/food-news/9-foods-that-can-boost-magnesium-levels-naturally/articleshow/113877648.cms
• https://www.goodrx.com/well-being/diet-nutrition/foods-high-in-magnesium
• https://www.nutriadvanced.co.uk/news/7-surprising-ways-to-support-your-magnesium/
• https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/how-to-increase-magnesium-intake-in-your-body/photostory/105129902.cms
• https://experiencelife.lifetime.life/article/3-tips-to-increase-your-magnesium-intake/

About ToneOp Care 

ToneOp Care is the ultimate destination for high-quality nutraceutical supplements and ayurvedic products in India! We are proud to offer a significant range of products designed to support your overall health and well-being, including weight loss, muscle gain, immunity, skin and hair care, and women's health. All our products are manufactured in India using the latest technology and facilities, ensuring the highest quality standards.