Top Foods Rich in Magnesium and Potassium

Magnesium helps more than 300 processes in the body, while potassium helps balance the fluid inside the cells, maintaining a stable internal environment. Both minerals are crucial for muscle, nerve, bone, metabolic, and heart health.

Your body does not produce magnesium or potassium, so it’s important to get these essential minerals through foods and drinks in your diet.

Many enzymes in your body require magnesium to function properly. Magnesium is needed for genetic material (such as DNA) synthesis, blood sugar and blood pressure regulation, energy production, protein synthesis, muscle and nerve function, and bone health.

Females need to consume 310-320 milligrams of magnesium daily, while males need 400-420 milligrams. People who are pregnant require about 350 milligrams per day. Most adults in the United States consume significantly less magnesium than the recommended daily intake.

Many foods are rich in magnesium. Below are some magnesium-rich foods:

• Swiss chard: 961 milligrams (mg) of magnesium in 1 cup cooked (175 grams (g))
• Spinach: 839 mg of magnesium in 1 cup cooked (180 g)
• Edamame: 675 mg of magnesium in 1 cup cooked (160 g)
• Black beans: 611 mg of magnesium in 1 cup cooked (172 g)
• Pumpkin seeds: 229 mg of magnesium in 1 ounce (28 g)
• Brazil nuts: 187 mg of magnesium in 1 ounce (28 g)
• Cashews: 187 mg of magnesium in 1 ounce (28 g)
• Chia seeds: 115 mg of magnesium in 1 ounce (28 g)

Some foods may affect magnesium bioavailability, which is how your body absorbs, metabolizes, and uses magnesium.

Low protein intake can negatively affect magnesium absorption, while vitamin D can improve absorption. Alcohol, soft drinks, and coffee can also decrease magnesium bioavailability. Food processing can decrease magnesium content, so choose unprocessed or minimally processed foods to get more magnesium.

Potassium, along with sodium, acts as an electrolyte to help maintain the right balance of fluids inside and outside the cells. This is important for healthy blood pressure. It also helps muscles, nerves, and heart cells send signals and function properly.

The recommended daily potassium intake is 3,400 milligrams for males and 2,600 milligrams for females. Potassium needs increase to 2,900 milligrams during pregnancy and 2,800 milligrams during lactation.

Potassium is widely found in foods. Here are some potassium-rich foods:

• Potatoes: 941 mg of potassium in one medium potato (173 g)
• Dried apricots: 465 mg of potassium in five dried apricots (40 g)
• Bananas: 422 mg of potassium in one medium banana (118 g)
• Acorn squash: 437 mg of potassium in 1/2 cup cooked (100 g)
• Lentils: 369 mg of potassium in 1/2 cup cooked (100g )
• Cod: 316 mg of potassium in 3 oz cooked (85 g)
• Raisins: 330 mg of potassium in 1/4 cup (40 g)
• Soybeans: 443 mg of potassium in 1/2 cup cooked (86 g)

Many foods are a good source of more than one nutrient. Foods that contain both magnesium and potassium include:

• Spinach: 157 mg of magnesium and 839 mg of potassium in 1 cup cooked (180 g)
• Chia seeds: 95 mg of magnesium and 115 mg of potassium in 1 ounce (28 g)
• Lima beans: 80 mg of magnesium and 955 mg of potassium in 1 cup cooked (188 g)
• Brown rice: 78 mg of magnesium and 174 mg of potassium in 1 cup cooked (202 g)
• Avocado: 73 mg of magnesium and 1,070 mg of potassium in one fruit without skin and seed (304 g)

Magnesium may improve blood glucose control. Both potassium and magnesium can help improve blood pressure.

Some studies have shown the combined effects of magnesium and potassium. One study found that potassium and magnesium, individually or combined, decreased cortisol levels and increased melatonin (sleep-related hormone) levels in people with type 2 diabetes and insomnia. The study also found improvements in sleep duration and reduced insomnia severity.

Since magnesium is involved in many bodily processes, a magnesium deficiency can lead to several health conditions. Some people are more prone to magnesium deficiency, such as:

• People with alcohol dependence
• People with gastrointestinal conditions, as these can affect the absorption of magnesium
• People with type 2 diabetes, as insulin resistance can increase magnesium loss through urine (pee)
• Older adults, as aging can cause decreased magnesium absorption and increased urinary magnesium loss

Potassium deficiency can increase the risk of high blood pressure, kidney stones, loss of bone mass, and calcium loss through urine. It can also make the body more sensitive to sodium, increasing the effects of salt intake. Some people are at higher risk of inadequate potassium levels, including:

• People with inflammatory bowel disease (IBD) who experience chronic diarrhea, which can cause potassium loss; with IBD, potassium is also released into the colon but not properly reabsorbed back into the body
• People using certain diuretics and laxatives, as they can increase potassium loss through urine and stool
• People with eating disorders like bulimia, who may consume substances that bind potassium
• People with pica, as they may consume substances that bind potassium, like clay

Potassium and magnesium are combined in various supplements. Many electrolyte powders contain both.

Consult your healthcare provider about magnesium supplements if you’re using certain medications, including:

• Bisphosphonates: These are used to treat osteoporosis (loss of bone mass). Magnesium can decrease the absorption of the drug.
• Antibiotics: Magnesium can bind to some antibiotics and prevent their absorption. These include, but are not limited to, Cipro (ciprofloxacin), Levaquin (levofloxacin), Declomycin (demeclocycline), and Vibramycin (doxycycline).
• Diuretics: Some diuretics increase urination, causing magnesium loss. Others, called potassium-sparing diuretics, can decrease magnesium loss through urine.

Consult your healthcare provider about potassium supplements if you’re using certain medications, including:

• Angiotensin-converting enzyme (ACE) inhibitors and angiotensin receptor blockers (ARBs): These drugs are used to treat various conditions, such as high blood pressure and heart failure. They help reduce potassium loss through urine.
• Certain diuretics: While some diuretics can decrease potassium loss through urine, others can increase potassium loss.

Your body needs both magnesium and potassium for optimal muscle, nerve, bone, metabolic, and heart health.

The minerals are widely found in foods, including spinach, lima beans, brown rice, and avocado. You can typically get enough potassium and magnesium through a nutritious and balanced diet.

Some people may be more prone to deficiencies of these nutrients. In such cases, dietary supplements may be necessary.