The best way to get extra magnesium is to increase the intake of foods such as kale, almonds, cashews, pecans, millet and molasses, according to Mind Body Green. Taking magnesium supplements twice a day is also an effective way to raise your magnesium levels.
Keeping proper magnesium levels promotes a wealth of benefits, including better-quality sleep, increased serotonin levels that relax the nervous system and improve mood, increased flexibility, enhanced muscle strength and growth, bone health and the remineralization of teeth, as reported by Mind Body Green. Other foods that are rich in magnesium include buckwheat, Brazil nuts and filberts. Certain foods can also prevent the proper absorption of magnesium in the body and should be avoided if concerned about magnesium levels. These foods include refined sugar, any gluten-rich items, regular table salt, alcohol, coffee and tea. Conversely, certain vitamins are essential for the proper absorption and retention of magnesium in the body, including vitamins B1, B6, D3 and E and selenium. Other environmental factors such as extreme stress are also detrimental to the retention of magnesium.
An excessive amount of magnesium intake from foods is not harmful because the kidneys in healthy individuals eliminate it, states the National Institutes of Health. However, excessive intake of magnesium from certain supplements can cause diarrhea and nausea.