How to get Magnesium

There are several ways to increase magnesium levels in the body.

Let’s take a look at these:


Ingestion via magnesium-rich foods is a great way to get magnesium. Below is a handy table.

Selected Food Sources of Magnesium [10]
Food Milligrams
(mg) per
Almonds, dry roasted, 1 ounce 80 20
Spinach, boiled, ½ cup 78 20
Cashews, dry roasted, 1 ounce 74 19
Peanuts, oil roasted, ¼ cup 63 16
Cereal, shredded wheat, 2 large biscuits 61 15
Soymilk, plain or vanilla, 1 cup 61 15
Black beans, cooked, ½ cup 60 15
Edamame, shelled, cooked, ½ cup 50 13
Peanut butter, smooth, 2 tablespoons 49 12
Bread, whole wheat, 2 slices 46 12
Avocado, cubed, 1 cup 44 11
Potato, baked with skin, 3.5 ounces 43 11
Rice, brown, cooked, ½ cup 42 11
Yogurt, plain, low fat, 8 ounces 42 11
Breakfast cereals, fortified with 10% of the DV for magnesium 40 10
Oatmeal, instant, 1 packet 36 9
Kidney beans, canned, ½ cup 35 9
Banana, 1 medium 32 8
Salmon, Atlantic, farmed, cooked, 3 ounces 26 7
Milk, 1 cup 24–27 6–7
Halibut, cooked, 3 ounces 24 6
Raisins, ½ cup 23 6
Chicken breast, roasted, 3 ounces 22 6
Beef, ground, 90% lean, pan broiled, 3 ounces 20 5
Broccoli, chopped and cooked, ½ cup 12 3
Rice, white, cooked, ½ cup 10 3
Apple, 1 medium 9 2
Carrot, raw, 1 medium 7 2

*DV = Daily Value. DVs were developed by the U.S. Food and Drug Administration (FDA) to help consumers compare the nutrient contents of products within the context of a total diet. The DV for magnesium is 400 mg for adults and children aged 4 and older. However, the FDA does not require food labels to list magnesium content unless a food has been fortified with this nutrient. Foods providing 20% or more of the DV are considered to be high sources of a nutrient.

Dietary Supplements are another way to get magnesium. However, absorption rates vary and these are known to have a laxative effect.


Absorbing magnesium via the skin is said to be the most effective way to get magnesium. This can be done in via a salt bath or soak or magnesium spray.

The simple act of taking an epsom salt bath or foot soak is an easy, cost effective and thoroughly relaxing way to uptake magnesium. If you are fortunate to be located near a hot spring with magnesium salts, that will work just fine!

Lastly, and most interesting to us, is magnesium oil sprays that are very popular now. You may have heard of these or even use them yourself. Health care practitioners prescribe magnesium oil spray for home use to their clients, or consumers purchase themselves to use at home. The sprays achieve the same goal of the salt bath soaks – uptake of magnesium via the skin. The process is to spray the magnesium on a part of the body, rub it in, allow to absorb for 20-30 min, and wipe off. What we are going to do is take this simple process and refine it and incorporate into a treatment session.