Magnesium is essential for several processes in the body, from nerve and muscle function to energy production and bone health. While taking a magnesium supplement can help fill gaps in your diet, pairing it with certain foods may help your body absorb and use it more effectively.
Chicken is a great that may help your body . During digestion, proteins break down into small peptides that bind magnesium, making it easier for your gut to take in and helping your body get all of its benefits.
These peptides also help in food, like phytates, that can block absorption. Including lean meats such as chicken in your meals when taking magnesium may help your body absorb the mineral more effectively, maximizing the benefits of your supplement.
Oats are and contain , like beta-glucan, that feed . A healthy gut microbiome produces compounds that may help your body absorb minerals, including magnesium.
While the effect on absorption is modest, combining magnesium with oats, or even oat bran, gives you a double benefit: increasing magnesium intake and , which can help your body make better use of the mineral.
Berries are , plant compounds that may activate magnesium transporters in the gut, helping more efficiently.
They also naturally provide magnesium and other minerals, while their polyphenols may further support absorption. Most evidence comes from lab studies, but adding berries to your diet is an easy and tasty way to potentially help your body use magnesium better.
Milk naturally contains nutrients that help your body absorb magnesium more efficiently. The and the main milk protein, casein, may both enhance magnesium absorption in the intestines.
Milk also provides a , which helps regulate how minerals like magnesium are used in the body. Together, these components make dairy products -- especially milk -- a reliable source of magnesium that supports bone health and overall mineral balance.
Bananas are high in magnesium and contain fermentable fibers, like resistant starch, that support gut health and may modestly boost magnesium absorption.
They also have compounds called phytates that can slightly reduce magnesium uptake, but the effect is minor. Eating bananas with your magnesium supplement can help increase overall intake and support your digestive system.
Yogurt offers similar magnesium benefits to milk, with the added advantage of probiotics. These beneficial bacteria support a healthy gut microbiome, which plays a key role in how minerals like magnesium are absorbed and used in the body.
The combination of lactose, casein, and live cultures may make yogurt particularly effective for enhancing magnesium uptake.
Chickpeas are a , along with protein and fiber. They also contain vitamin B6, which helps magnesium do its job in muscle and nerve function.
Like other legumes, chickpeas have phytates and tannins that can slightly block magnesium absorption. Cooking, soaking, or sprouting them reduces these compounds and makes magnesium easier for your body to use.
Their fermentable fibers may also give a small boost to magnesium absorption, similar to other beans.