Add These Magnesium-Rich Foods to Your Diet (Because You're Probably Not Getting Enough)
Runner's World
February 24, 2026
AI-Generated Deep Dive Summary
Getting enough magnesium is crucial for overall health, especially for active individuals like runners who may lose magnesium through sweat. Research shows that half of Americans are deficient in this essential mineral, which plays a vital role in muscle function, energy production, and sleep quality. Magnesium helps regulate muscle and nerve activity, preventing cramps and spasms during physical activity. Additionally, adequate magnesium intake may reduce exercise-induced inflammation and improve athletic performance, though more research is needed on this front.
For runners, replenishing magnesium after workouts is particularly important to support recovery and prevent long-term health issues like reduced bone mineral density. Signs of low magnesium levels include muscle fatigue, weakness, cramps, and slower recovery times. Experts suggest monitoring diet or getting a blood test for accurate results, as absorption can vary based on individual health conditions.
To boost magnesium intake naturally, incorporate foods like salmon (23 mg per 3 ounces), spinach (75 mg per cup cooked), almonds (80 mg per ounce), avocado (29 mg per fruit), and dark chocolate (64 mg per ounce of 70-85% cocoa). These foods not only provide magnesium but also offer other nutritional benefits, making them a practical addition to meals.
Incorporating magnesium-rich foods into your diet can enhance muscle function, aid recovery, and improve sleep quality, all of which are critical for athletes. While more research is needed on its direct impact on athletic performance, there’s no doubt that maintaining adequate magnesium levels supports overall health and well-being. By making simple changes to include these nutrient-dense foods, you can ensure your body gets the magnesium it needs to perform at its best.
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Originally published on Runner's World on 2/24/2026