If you often feel worn out, it might be worth looking at your diet rather than pouring another cup of coffee.
Magnesium plays a vital role in keeping energy levels steady and supporting muscle function, yet many people in Britain may not be getting enough.
As an essential mineral involved in hundreds of processes in the body, it’s one worth paying attention to.
This article is for general information only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional with any questions about your health or diet. Photos are for illustrative purposes.
1. Dark Chocolate
Your afternoon chocolate craving might actually be your body's way of asking for magnesium. Quality dark chocolate contains around 64mg of magnesium per 28g serving – that's roughly 16% of your daily needs.
Choose varieties with at least 70% cocoa content from brands like Green & Black's or Lindt, readily available in most UK supermarkets. The higher the cocoa percentage, the more magnesium you'll get.
Just two squares after lunch can help sustain your energy levels naturally.
2. Spinach
Popeye wasn't wrong about spinach being a powerhouse, though he probably didn't know about its impressive magnesium content. Fresh spinach packs 79mg of magnesium per 100g serving, making it one of Britain's most accessible energy boosters.
Whether you grab a bag from Tesco or pick up fresh leaves from your local market, spinach works brilliantly in everything from smoothies to Sunday roasts.
Try wilting it into pasta dishes or adding handfuls to your morning eggs for an energy kick.
3. Pumpkin Seeds
Don't chuck those pumpkin innards next Halloween – you're throwing away liquid gold. Pumpkin seeds contain a whopping 262mg of magnesium per 28g serving, making them absolute champions for fighting fatigue.
Tesco and Sainsbury's stock ready-to-eat varieties year-round, perfect for sprinkling over salads or munching as an afternoon snack. Roast your own with a pinch of sea salt for maximum flavour.
Just a small handful provides nearly two-thirds of your daily magnesium requirements.
4. Almonds
Britain's love affair with almonds isn't just about following health trends – these nuts genuinely deliver on energy promises. A 28g portion provides 80mg of magnesium, plus healthy fats that help your body absorb this essential mineral more effectively.
Whether you prefer Marks & Spencer's premium varieties or grab a basic pack from your corner shop, almonds make brilliant desk snacks. Keep a small bag in your drawer for that 3pm energy dip.
Raw or roasted both work, though unsalted versions are gentler on your blood pressure.
5. Avocados
Beyond their Instagram fame, avocados pack serious nutritional punch with 58mg of magnesium per medium fruit. Originally a posh Waitrose exclusive, they're now standard fare in every British supermarket from Aldi to ASDA.
The creamy texture comes from healthy monounsaturated fats that actually help your body process magnesium more efficiently. Perfect timing, really.
Mash onto sourdough for breakfast, slice into salads for lunch, or blend into smoothies – your energy levels will thank you for the sustained fuel rather than sugar crashes.
6. Black Beans
Often overlooked in favour of baked beans, black beans are nutritional powerhouses containing 60mg of magnesium per 86g serving. Tesco and Morrison's stock both tinned and dried varieties, making them accessible for quick weeknight meals or weekend batch cooking.
Their earthy flavour pairs brilliantly with British favourites like jacket potatoes or mixed into hearty stews. The combination of magnesium, protein, and complex carbohydrates provides steady energy release without afternoon crashes.
Rinse tinned versions to reduce sodium content while keeping all that mineral goodness intact.
7. Quinoa
This South American seed has found a proper home in British kitchens, and rightfully so – quinoa delivers 64mg of magnesium per 85g cooked serving. Most major supermarkets now stock it alongside rice and pasta, making it an easy swap for your usual carbs.
Unlike many grains, quinoa provides complete protein alongside its magnesium content, creating sustained energy that lasts hours rather than minutes.
Cook it like rice, toss into salads, or use as a base for Buddha bowls – your afternoon energy slump might become a thing of the past.
8. Mackerel
British waters produce some of the world's finest mackerel, and this oily fish happens to be brilliant for fighting fatigue. A 100g fillet provides around 97mg of magnesium, plus omega-3 fatty acids that support brain function and energy metabolism.
Fresh mackerel from your fishmonger is ideal, but tinned varieties from supermarkets work perfectly for quick lunches. The combination of protein, healthy fats, and magnesium creates lasting energy without the heaviness of red meat.
Grill with lemon and herbs or flake into salads for sustained afternoon productivity.
9. Brown Rice
While white rice gets stripped of nutrients during processing, brown rice retains its magnesium-rich bran layer, providing 44mg per 100g cooked serving. Every major UK supermarket stocks various brands, from budget options to premium organic varieties.
The nutty flavour and chewy texture might take getting used to, but the sustained energy release makes it worthwhile. Unlike white rice's quick sugar spike and crash, brown rice provides steady fuel for hours.
Try mixing half brown, half white rice initially to ease the transition while still boosting your magnesium intake significantly.
10. Bananas
Britain's favourite fruit isn't just convenient and affordable – bananas provide 37mg of magnesium per medium fruit, plus natural sugars for quick energy and potassium for muscle function. Available everywhere from petrol stations to Harrods Food Hall.
The combination of magnesium, natural sugars, and B vitamins makes bananas perfect pre-workout fuel or afternoon pick-me-ups. Unlike processed snacks, they won't leave you crashing an hour later.
Keep them slightly green for lower sugar content, or go fully ripe for maximum sweetness – both deliver the same magnesium benefits.
