Magnesium plays a part in over 300 of the body's biochemical reactions, according to the National Institutes of Health Office of Dietary Supplements. Although severe magnesium deficiency is uncommon, many Americans don't obtain the recommended amount. As with any dietary supplement, see your doctor before you take magnesium supplements to discuss the appropriate dosage.
Whole Grains
Whole-grain bread, bagels and other products are good sources of magnesium. To obtain the most magnesium, choose grain products that are unrefined. Refined grains do not contain the germ or bran of the grain, which is where most of the magnesium is found. One slice of whole grain bread contains 25 mg of magnesium, or 6 percent of the daily value. Oatmeal, shredded-wheat cereal and bran flakes also provide 10 to 15 percent of the recommended daily value.
Leafy Green Vegetables
Leafy green vegetables are some of the best magnesium sources, according to the University of Maryland Medical Center. They also provide a number of other vitamins and minerals, as well as insoluble fiber. Spinach in particular is very high in magnesium. Just one 1/2-cup serving of cooked spinach provides 75 mg of magnesium, or 20 percent of the daily recommendation. For a magnesium-rich dinner that provides over half of the daily magnesium requirements, have a spinach salad with a baked potato and 3 oz. of cooked halibut.
Nuts and Legumes
Dry-roasted cashews, almonds and cooked soybeans all provide 20 percent of the daily recommendations for magnesium. Nuts also provide healthy unsaturated fats, and legumes are high in fiber. Other magnesium-rich nuts and legumes include peanuts, baked beans, lentils, kidney beans, pinto beans and black-eyed peas. Pair beans with long-grain brown rice and an avocado on the side for a high-magnesium lunch. And don't forget the nut butters, like peanut butter and almond butter, which are also high in magnesium.
Supplements
Magnesium deficiency is commonly linked to illness or certain medications. Symptoms of magnesium deficiency include muscle weakness, irregular heartbeat and irritability. If you have low magnesium, consult your doctor to discuss taking a dietary supplement. Magnesium supplements are usually administered orally, although your doctor might recommend injections. Magnesium citrate, magnesium gluconate and magnesium lactate are the most easily absorbed. Adult men need approximately 400 to 420 mg of magnesium, according to MedlinePlus. Women should have 310 to 320 mg, or 310 to 400 during pregnancy and lactation.
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