Dietitian’s Note: How to Eat Your Magnesium

Magnesium is one of those minerals that often flies under the radar—until you realize just how many essential functions it supports. 

Magnesium plays an essential role in the body—supporting muscle and nerve function, bone health, relaxation, and even energy production at the cellular level.* It’s no surprise that magnesium supplements are a go-to for so many looking to support their whole-body wellness.*

Supplements offer a reliable and effective way to meet your magnesium needs—but building a solid base through your daily meals can help reinforce those efforts. Think of food as a partner in your overall magnesium strategy: supportive, enjoyable, and a great way to add more of this important mineral into your routine.

In this post, I’m sharing a full-day lineup of magnesium-rich recipes designed to complement your supplement routine and help you nourish your body from multiple angles. Whether you're focused on muscle recovery, better sleep, or simply feeling more balanced, these meals bring a little extra magnesium—and a lot of flavor—to your day.*

For a more complete list of magnesium-rich foods, check out our Magnesium Mineral Guide: Common Types, Benefits & More on our blog. But for now, let’s dive into the kitchen.
Breakfast: Cacao Almond Overnight Oats
Start the day with a magnesium-rich breakfast that feels like dessert.

Oats, almonds, and cacao are all natural sources of magnesium. This make-ahead breakfast supports sustained energy metabolism and sets the tone for a more balanced day.

Serving: 2

Ingredients:

• 1 cup rolled oats
• 1 tbsp chia seeds
• 2 tbsp almond butter
• 1 tbsp unsweetened cacao powder
• 1½ cups unsweetened almond milk
• 1 tsp maple syrup or honey
• Pinch of sea salt
• Optional: sliced banana, pumpkin seeds, dark chocolate shavings for toppings

Instructions:

1. In a bowl or jar, mix oats, chia seeds, cacao powder, and sea salt.
2. Stir in almond butter, almond milk, and sweetener until combined.
3. Cover and refrigerate overnight. In the morning, top with banana, seeds, and a few shavings of dark chocolate for extra magnesium and satisfaction.

Lunch: Quinoa Edamame Power Bowl

A vibrant bowl loaded with color, crunch, and calming nutrients.

Quinoa and edamame are magnesium superstars. Paired with leafy greens and a tahini-based dressing, this bowl delivers key nutrients to carry you through the afternoon.

Servings: 2

Ingredients:

• 1 cup cooked quinoa
• 1 cup shelled edamame (thawed if frozen)
• 1 cup chopped spinach or kale
• ½ cup grated carrot
• ½ avocado, sliced
• 2 tbsp pumpkin seeds
• Optional: cooked chicken, tofu, or boiled egg for protein

Dressing Ingredients:

• 2 tbsp tahini
• 1 tbsp lemon juice
• 1 tsp maple syrup
• 1 clove garlic, minced
• Water to thin as needed
• Pinch of salt

Instructions:

1. Whisk dressing ingredients in a small bowl and set aside.
2. In a large bowl or container, layer quinoa, greens, edamame, carrot, avocado, and protein (if using).
3. Drizzle with tahini dressing and sprinkle with pumpkin seeds.

Dinner: Baked Salmon with Garlic Swiss Chard and Sweet Potato Mash

End the day with a nutrient-dense meal that supports overall health.

Salmon provides heart-supportive omega-3s and magnesium, while Swiss chard and sweet potatoes add extra minerals and fiber. This is a comforting, satisfying dinner with functional benefits.

Servings: 2

Ingredients:

For the salmon:

• 2 salmon fillets
• 1 tbsp olive oil
• Juice of ½ lemon
• Salt, pepper, and garlic powder to taste

For the sides:

• 1 large sweet potato, peeled and cubed
• 1 tbsp plain Greek yogurt or olive oil (for mashing)
• 1 bunch Swiss chard, stems removed and chopped
• 2 cloves garlic, minced
• 1 tsp olive oil

Instructions:

1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Rub salmon with olive oil, lemon juice, and seasonings. Bake for 15-20 minutes until cooked through.
3. Boil sweet potatoes until soft, then mash with yogurt or olive oil.
4. While potatoes cook, sauté garlic in olive oil, add Swiss chard, and cook until wilted.
5. Serve salmon with mashed sweet potatoes and sautéed greens.

When Food Isn’t Enough: Smart Supplementation

Food should always be your foundation, but even the best diets can fall short sometimes, especially during periods of higher stress, heavy training, or certain medical conditions that affect how you absorb nutrients. That’s where supplementation can help make up the difference and support your magnesium needs more consistently.

To help fill these gaps, try these forms of magnesium:

Magnesium Glycinate 350
A popular way to get magnesium in a simple capsule.

Magnesium Gummies
The benefits of magnesium in an easy daily treat.*

Unflavored Calming Magnesium
Drink mix powder for any beverage—including these mocktail recipes.* 

You can see the full lineup of KAL’s high-quality magnesium supplements here.

Final Thoughts: Eat Your Way to Better Magnesium

With the right amounts in your diet, you can nourish your body with magnesium for muscle, nerve, bone, heart, and adrenal support—all while enjoying every bite.* You can get the most out of your meals by learning more about what foods are high in magnesium and reading nutrition labels. 

Adding magnesium-rich meals to your routine is a delicious way to complement your supplement strategy and strengthen your nutritional foundation.

And as always, if you’re looking to fill the gap, I recommend shopping KAL Vitamins for high-quality magnesium supplements that support everything from muscle and nerve function to relaxation and cellular energy.* Check in with your healthcare provider or dietitian to find the right form and dose for your needs.
 
Kaitlyn Comeau, RD, IC-FHS, PN1-SSR is a registered dietitian, fitness instructor, and sleep and recovery coach based in Nova Scotia, Canada. As a Functional Hormone Specialist, she helps women balance their hormones and prioritize health for longevity and long-term wellness. Kaitlyn is also the owner of Pulse Wellness Studio, where she empowers clients to achieve their best health through personalized coaching for nutrition, movement and recovery. Connect with her at kaitlyncomeau.com or on Instagram @kcgainingwellness.

Got a nutrition question? DM us anytime at @KALVitamins on Instagram — and follow for the latest updates from the original mineral supplement brand. 

*These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure or prevent any diseases.