Magnesium and vitamin B1 (thiamine) are two essential nutrients that help maintain a sense of well-being on a daily basis and ensure the proper functioning of the body’s basic processes.[1][2]

Magnesium helps:

• Reduce fatigue and weakness;
• Supports normal nervous system and muscle function.[1]

Vitamin B1 (thiamine), on the other hand, helps to ensure:

• Normal energy metabolism;
• The functioning of the nervous system;
• Normal heart function.[2]

Products that contain both of these nutrients are particularly valuable. Many nuts, seeds and pulses are not only naturally rich in magnesium, but also contain significant amounts of vitamin B1.[3][4]

Magnesium and vitamin B1 content in seeds

Product	Magnesium	Vitamin B1	nutritional information
Pumpkin seeds	~530 mg (141% NRV*) [5]	~0.27 mg (25% NRV) [5]	High in magnesium**; a source of vitamin B1
Hemp seeds	~700 mg (187% NRV*) [6]	~1.3 mg (118% NRV) [6]	High magnesium content**; High vitamin B1 content
Flaxseeds	~390 mg (104% NRV*) [7]	~1.6 mg (145% NRV) [7]	High magnesium content**; High vitamin B1 content
Chia seeds	~335 mg (89% NRV*) [8]	~0.62 mg (56% NRV) [8]	High magnesium content**; High vitamin B1 content
Sunflower seeds	~325 mg (87% NRV*) [9]	~1.5 mg (136% NRV) [9]	High magnesium content**; High vitamin B1 content

* NRV (Nutrient Reference Value) in the European Union:

• Magnesium = 375 mg per day;
• Vitamin B1 (thiamine) = 1.1 mg per day.[25][26]

** “High content”, as defined in EU Regulation (EC) No 1924/2006, means that the product contains at least 30% of the nutrient reference value (NRV) per 100 g.[25][26]

The data shows that the following seeds stand out in particular:

• Hemp seeds are particularly rich in magnesium and contain high levels of vitamin B1. They are also notable for their high content of protein, omega-3 fatty acids, iron and zinc.[6][22]
• Flaxseeds are rich in magnesium and are one of the best sources of vitamin B1 among seeds. They also contain omega-3 fatty acids and fibre.[7][23]
• Sunflower seeds are high in magnesium and vitamin B1. They are rich in unsaturated fatty acids, protein and vitamin E.[9]

Magnesium and vitamin B1 content in nuts

Product	Magnesium	Vitamin B1	nutritional information
Brazil nuts	~376 mg (100% NRV*) [10]	~0.62 mg (56% NRV) [10]	High magnesium content**; High vitamin B1 content
Cashew nuts	~292 mg (78% NRV*) [11]	~0.42 mg (38% NRV) [11]	High magnesium content**; High vitamin B1 content
Pistachios	~121 mg (32% NRV*) [12]	~0.87 mg (79% NRV) [12]	High magnesium content**; High vitamin B1 content
Almonds	~270 mg (72% NRV*) [13]	~0.21 mg (19% NRV) [13]	High in magnesium**; a source of vitamin B1
Pecans	~121 mg (32% NRV*) [14]	~0.66 mg (60% NRV) [14]	High magnesium content**; High vitamin B1 content
Cedar nuts	~251 mg (67% NRV*) [15]	~0.36 mg (33% NRV) [15]	High magnesium content**; High vitamin B1 content

* NRV (Nutrient Reference Value) in the European Union:

• Magnesium = 375 mg per day;
• Vitamin B1 (thiamine) = 1.1 mg per day.[25][26]

** “High content”, as defined in EU Regulation (EC) No 1924/2006, means that the product contains at least 30% of the nutrient reference value (NRV) per 100 g.[25][26]

The data shows that the following nuts stand out in particular:

Cashew nuts are rich in magnesium and vitamin B1. They are also notable for their high copper, phosphorus, zinc and iron content, and contain healthy monounsaturated and polyunsaturated fatty acids, plant proteins and antioxidants.[11][24]

Brazil nuts are high in magnesium and are also a source of thiamine. They are also notable for their high selenium content and contain unsaturated fatty acids and antioxidants.[10][24]

Pistachios are notable for their high vitamin B1 and magnesium content. They also contain unsaturated fatty acids, antioxidants and protein.[12][24]

Almonds are particularly rich in magnesium and vitamin E. They also contain antioxidants, unsaturated fatty acids and protein.[13][24]

Pecans contain magnesium, thiamine and unsaturated fatty acids. They are also notable for their high antioxidant and polyphenol content.[14][24]

Cedar nuts are rich in magnesium and B vitamins. They also contain unsaturated fatty acids and antioxidants.[15][24]

Other products with high levels of magnesium and vitamin B1.

Product	Magnesium	Vitamin B1	nutritional information
Lenses	~80 mg (21% NRV*) [16]	~0.87 mg (79% NRV) [16]	A source of magnesium; High in vitamin B1*
Turkish peas	~115 mg (31% NRV*) [17]	~0.48 mg (44% NRV) [17]	High magnesium content; High vitamin B1 content*
Beans	~140 mg (37% NRV*) [18]	~0.5 mg (45% NRV) [18]	High magnesium content; High vitamin B1 content*
Quinoa	~197 mg (53% NRV*) [19]	~0.36 mg (33% NRV) [19]	High magnesium content; High vitamin B1 content*

* NRV (Nutrient Reference Value) in the European Union:

• Magnesium = 375 mg per day;
• Vitamin B1 (thiamine) = 1.1 mg per day.[25][26]

** “High content”, as defined in EU Regulation (EC) No 1924/2006, means that the product contains at least 30% of the nutrient reference value (NRV) per 100 g.[25][26]

Conclusion.

Magnesium and vitamin B1 are found in many seeds, nuts, pulses and cereals, but certain foods are particularly rich in these nutrients, as well as other valuable minerals, unsaturated fatty acids and antioxidants.

Products high in magnesium and vitamin B1

Product	Magnesium content	Vitamin B1 content	Additional valuable nutrients
Hemp seeds	High [6]	High [6]	Omega-3, protein, iron, zinc [22]
Flaxseeds	High [7]	High [7]	Omega-3, fibre [23]
Sunflower seeds	High [9]	High [9]	Vitamin E, unsaturated fatty acids [9]
Brazil nuts	High [10]	A source of vitamin B [10]	Selenium, antioxidants [10][24]
Pistachios	Source of magnesium [12]	High [12]	Antioxidants, proteins [12][24]

These products are particularly beneficial for those who wish to enrich their diet with magnesium, vitamin B1, unsaturated fatty acids and other important nutrients.[20][22][24]

References:

[1] European Food Safety Authority (EFSA) – Magnesium contributes to the reduction of tiredness and fatigue, and to normal nervous system and muscle function https://efsa.onlinelibrary.wiley.com/doi/10.2903/j.efsa.2009.1216

[2] European Food Safety Authority (EFSA) – Thiamine (Vitamin B1) contributes to normal energy-yielding metabolism, heart and nervous system function https://efsa.onlinelibrary.wiley.com/doi/10.2903/j.efsa.2010.1882

[3] MyFoodData – Foods Highest in Magnesium https://www.myfooddata.com/articles/foods-high-in-magnesium.php

[4] MyFoodData – Foods Highest in Thiamine (Vitamin B1) https://www.myfooddata.com/articles/thiamin-b1-foods.php

[5] USDA FoodData Central – Pumpkin & Squash Seed Kernels
https://fdc.nal.usda.gov/food-search?query=pumpkin%20seeds&utm;_=

[6] USDA FoodData Central – Hemp Seeds
https://fdc.nal.usda.gov/food-details/170148/nutrients

[7] USDA FoodData Central – Flaxseed
https://fdc.nal.usda.gov/food-details/169414/nutrients

[8] USDA FoodData Central – Chia Seeds
https://fdc.nal.usda.gov/food-details/170554/nutrients

[9] USDA FoodData Central – Sunflower Seed Kernels
https://fdc.nal.usda.gov/food-details/170562/nutrients

[10] USDA FoodData Central – Brazil Nuts
https://fdc.nal.usda.gov/food-details/170569/nutrients

[11] USDA FoodData Central – Cashew Nuts
https://fdc.nal.usda.gov/food-details/170162/nutrients

[12] USDA FoodData Central – Pistachio Nuts
https://fdc.nal.usda.gov/food-details/170184/nutrients

[13] USDA FoodData Central – Almonds
https://fdc.nal.usda.gov/food-details/170567/nutrients

[14] USDA FoodData Central – Pecans
https://fdc.nal.usda.gov/food-details/170182/nutrients

[15] Pine nuts: nutritional information – calories, carbohydrates, glycaemic index, protein, fibre, fats
https://foodstruct.com/food/pine-nuts

[16] USDA FoodData Central – Lentils
https://fdc.nal.usda.gov/food-details/172420/nutrients

[17] USDA FoodData Central – Chickpeas
https://fdc.nal.usda.gov/food-details/173756/nutrients

[18] USDA FoodData Central – Beans
https://fdc.nal.usda.gov/food-details/175199/nutrients

[19] USDA FoodData Central – Quinoa
https://fdc.nal.usda.gov/food-details/168917/nutrients

[20] Harvard T.H. Chan School of Public Health – Nuts for the Heart
https://nutritionsource.hsph.harvard.edu/nuts-for-the-heart/

[21] Verywell Health – 10 Healthiest Ways to Eat Pumpkin Seeds
https://www.verywellhealth.com/healthiest-ways-to-eat-pumpkin-seeds-11842391

[22] A Review of Hemp as Food and Nutritional Supplement
https://pmc.ncbi.nlm.nih.gov/articles/PMC7891210/

[23] Mayo Clinic – Flaxseed and flaxseed oil
https://www.mayoclinic.org/drugs-supplements-flaxseed-and-flaxseed-oil/art-20366457

[24] Nuts and Human Health Outcomes: A Systematic Review
https://www.mdpi.com/2072-6643/9/12/1311

[25] European Commission – Nutrition Claims https://food.ec.europa.eu/food-safety/labelling-and-nutrition/nutrition-and-health-claims/nutrition-claims_en

[26] Regulation (EC) No 1924/2006 – Nutrition and Health Claims https://eur-lex.europa.eu/legal-content/EN/TXT/?uri=CELEX%3A32006R1924&utm;