7 herbs that can help boost your magnesium intake

Magnesium plays a vital role in hundreds of processes throughout the body, including muscle and nerve function, immune health, blood sugar regulation and sleep. While foods such as nuts, seeds and leafy greens remain the best sources, certain herbs can also help increase your daily magnesium intake.

Although herbs alone won't provide enough magnesium to meet your daily needs, using them regularly can add extra nutrients, antioxidants and flavour to your meals.

Dried herbs often contain more magnesium

Drying herbs removes most of their water, concentrating nutrients such as magnesium. As a result, many dried herbs contain more magnesium per serving than their fresh versions.

Among the richest options are:

• Ground sage: About 8.6mg of magnesium per tablespoon
• Fresh spearmint: Around 7.2mg per two tablespoons
• Fresh dill weed: Roughly 4.9mg per cup
• Dried coriander (cilantro) leaf: About 4.2mg per tablespoon
• Fresh basil: Around 3.8mg per quarter cup
• Dried chervil: Nearly 2.5mg per tablespoon
• Freeze-dried chives: About 1.3mg per tablespoon

Herbs offer more than just magnesium

Many magnesium-rich herbs also contain vitamins, minerals and plant compounds that support overall health.

For example, basil and spearmint contain rosmarinic acid, an antioxidant with anti-inflammatory properties. Sage provides vitamin K alongside small amounts of calcium, iron and potassium, while coriander and chives supply vitamins C and K.

These herbs can enhance both the nutritional value and flavour of everyday meals.

Easy ways to use magnesium-rich herbs

Incorporating herbs into your diet is one of the simplest ways to boost nutrient intake.

• Sprinkle dried coriander into curries, soups and rice dishes.
• Add sage to roasted vegetables, poultry or stuffing.
• Stir fresh basil into pasta, sandwiches or salads.
• Mix chopped dill into yoghurt dips or serve with fish.
• Add spearmint to smoothies, fruit salads or herbal tea.
• Use chives on eggs, baked potatoes and soups.
• Stir chervil into seafood dishes, sauces or omelettes.

Using a variety of fresh and dried herbs throughout the day can help support a balanced diet while adding flavour without extra salt or calories.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.