Natural Food Sources of Magnesium + B6
Magnesium and vitamin B6 are two micronutrients that are often combined in supplements because of their complementary roles in the nervous system and muscle function. Before reaching for a supplement, it is worth understanding where these nutrients come from in food, how well they are absorbed, and when dietary sources may fall short.
Top Food Sources of Magnesium
Magnesium is found predominantly in plant foods, particularly those with chlorophyll, since magnesium is central to the chlorophyll molecule. The richest dietary sources include:
| Food | Approximate magnesium content per 100 g |
|---|---|
| Pumpkin seeds | ~530 mg |
| Dark chocolate (70–85%) | ~230 mg |
| Almonds | ~270 mg |
| Spinach (boiled) | ~87 mg |
| Black beans (cooked) | ~70 mg |
| Wholegrain bread | ~50–80 mg |
| Salmon | ~30 mg |
The EFSA Population Reference Intake (PRI) for magnesium is 300 mg/day for adult women and 350 mg/day for adult men (EFSA, 2015). A varied diet that includes a handful of seeds, nuts, legumes, and leafy greens daily can theoretically reach these targets, but surveys consistently show that a meaningful proportion of European adults fall short.
Top Food Sources of Vitamin B6
Vitamin B6 (pyridoxine and its vitamers) is widely distributed. Richest sources include:
| Food | Approximate B6 content per 100 g |
|---|---|
| Chickpeas (cooked) | ~0.5 mg |
| Tuna (fresh, cooked) | ~0.9 mg |
| Salmon (cooked) | ~0.9 mg |
| Chicken breast (cooked) | ~0.9 mg |
| Potato (baked) | ~0.3 mg |
| Banana | ~0.4 mg |
| Sunflower seeds | ~1.3 mg |
The EFSA PRI for vitamin B6 is 1.6 mg/day for adult women and 1.7 mg/day for adult men (EFSA, 2016). B6 is widely available in mixed diets and outright deficiency is uncommon in healthy adults with adequate protein intake.
Bioavailability from Food vs Supplements
Magnesium bioavailability from food is influenced by the presence of phytate (in whole grains and legumes) and oxalate (in spinach), which bind magnesium and reduce absorption. Absorption from whole food sources is typically estimated at 20–50%, depending on the food matrix. Cooking reduces phytate in legumes and grains, improving net absorption.
Magnesium from supplements depends on the form. Organic salts (magnesium citrate, malate, glycinate) are generally better absorbed than inorganic forms (magnesium oxide), which is why B6-containing magnesium supplements often use citrate or bisglycinate.
Vitamin B6 from animal sources (pyridoxal, pyridoxamine) is more bioavailable than from plant sources (pyridoxine-5'-glucoside), which requires hydrolysis before absorption. Overall B6 bioavailability from mixed diets averages around 75% (EFSA, 2016).
Daily Targets from Diet
Achieving the EFSA PRIs from food alone is achievable but requires deliberate dietary choices. For magnesium, key strategies include:
- Including nuts or seeds daily (30 g of pumpkin seeds provides approximately 160 mg magnesium).
- Prioritising legumes and whole grains over refined grains.
- Incorporating leafy greens regularly.
For B6, the targets are easier to meet through protein-containing foods. A serving of chicken or fish alongside legumes or a potato covers most of the daily requirement.
Cooking and Storage Effects
Magnesium is relatively stable in cooking, though some leaches into cooking water — boiling vegetables in large amounts of water and discarding the water increases losses. Steaming or minimal-water cooking preserves more.
Vitamin B6 is water-soluble and sensitive to heat. Cooking losses range roughly from 20–50% depending on temperature and duration. Freezing has minimal effect, but prolonged high-heat cooking of meat significantly reduces B6 content.
When Food Isn't Enough
Several situations increase the likelihood that dietary intake of magnesium and B6 may be insufficient:
- High sweat losses from intense training in heat: magnesium is lost in sweat, and athletes with heavy training loads may need more than the general population.
- Restrictive diets that exclude nuts, seeds, legumes, or whole grains.
- Alcohol use: Alcohol increases urinary magnesium excretion.
- Certain medications (proton pump inhibitors, thiazide diuretics) reduce magnesium absorption or increase renal excretion.
- Older adults who often have lower dietary variety and reduced absorption efficiency.
In these cases, a magnesium + B6 supplement can help close the gap. Products combining the two are available at maxfit.ee.
References
EFSA Panel on Dietetic Products, Nutrition and Allergies. (2015). Scientific Opinion on Dietary Reference Values for magnesium. EFSA Journal, 13(7), 4186. DOI: 10.2903/j.efsa.2015.4186 https://doi.org/10.2903/j.efsa.2015.4186
EFSA Panel on Dietetic Products, Nutrition and Allergies. (2016). Scientific Opinion on Dietary Reference Values for vitamin B6. EFSA Journal, 14(6), 4485. DOI: 10.2903/j.efsa.2016.4485
Volpe, S. L. (2013). Magnesium and the athlete. Current Sports Medicine Reports, 12(4), 281–284. PMID: 23669897
FAQ
Can you get enough magnesium and B6 from food alone?
Yes, for most healthy adults eating a varied diet that includes nuts, seeds, legumes, whole grains, and some protein-rich foods. However, dietary surveys show that many Europeans fall below the EFSA recommended intake for magnesium, making a modest supplement useful for those with dietary gaps or high sweat losses.
Does cooking destroy B6 in food?
Heat reduces B6 content. Cooking losses can be roughly 20–50% depending on method and duration. Boiling and prolonged high-heat cooking produce the greatest losses. Steaming, brief cooking, or consuming some raw foods (bananas, seeds) alongside cooked meals helps maintain intake.
Why are magnesium and B6 often combined in supplements?
B6 (pyridoxine) is thought to enhance intracellular magnesium uptake by facilitating its transport into cells, and both nutrients share overlapping roles in energy metabolism, neurotransmitter synthesis, and muscle relaxation. Whether B6 meaningfully increases magnesium bioavailability in humans beyond what can be achieved with magnesium alone is debated — the combination is nonetheless popular and well-tolerated.
