Eitr is Valheim's magic resource, the purple bar you need to cast staffs. You get it only by eating eitr food: your base eitr is 0. The first eitr food most players find is the raw Magecap mushroom in the Mistlands. In Valheim 1.0 the most eitr comes from three Deep North dishes, Meatballs and Poteitr, Oven Pancake and Fish Soup (105 eitr each, 315 total). Eitr refills on its own 1 second after your last cast, at about 2 to 4 points per second. Being Rested (+100%) and wearing mage armor speed it up: the Deep North Caller set adds +160%, Embla +130% and Eitr-weave +100%. Refined eitr is a different thing: a crafting material made in an Eitr Refinery from Soft Tissue and Sap.
What eitr is (and what it isn't)
- Eitr is a personal stat, like stamina. It appears as a purple bar once you've eaten a food with eitr. Magic weapons (staffs) spend it.
- Refined eitr is an item, a crafting material for Mistlands gear such as staffs and the Eitr-weave set. You make it in an Eitr Refinery (see below). Eating does not give you refined eitr, and refined eitr does not fill your bar.
Without eitr food your eitr is 0, so staffs simply won't cast. Swap one or two of your three food slots for eitr food before a magic fight.
Best eitr foods in Valheim 1.0
Values are health / stamina / eitr right after eating, then how long the food lasts. You can eat three different foods at once.
| Food | Biome | Health | Stamina | Eitr | Lasts | Where it's made |
|---|---|---|---|---|---|---|
| Meatballs and Poteitr | Deep North | 35 | 18 | 105 | 25 min | Cauldron lvl 7: Moose meat ×1, Lingonberries ×2, Poteitr ×2 |
| Oven Pancake | Deep North | 37 | 18 | 105 | 30 min | Batter at Cauldron lvl 6 (Moose meat ×1, Poteitr ×2, Lingonberries ×2, Oat flour ×2), then Stone oven |
| Fish Soup | Deep North | 37 | 18 | 105 | 30 min | Cauldron lvl 7 |
| Baked Poteitr | Deep North | 34 | 17 | 100 | 25 min | Cauldron lvl 7 (Seal blubber ×1, Kale ×2, Poteitr ×1, Oat flour ×2), then Stone oven |
| Smoked Fish | Deep North | 30 | 16 | 95 | 25 min | Cauldron lvl 7: Raw fish ×1, Kale ×1, Poteitr ×1 |
| Marinated Greens | Ashlands | 32 | 16 | 95 | 30 min | Cauldron lvl 6: Sap ×3, Magecap ×2, Fiddlehead ×2, Smoke puff ×2 |
| Sparkling Shroomshake | Ashlands | 30 | 15 | 90 | 25 min | Cauldron lvl 6: Sap ×4, Magecap ×2, Vineberry cluster ×2, Smoke puff ×2 |
| Oatmeal | Deep North | 39 | 115 | 85 | 30 min | Cauldron lvl 6: Oats ×2, Lingonberries ×2, Oat milk ×1 |
| Seeker Aspic | Mistlands | 28 | 14 | 85 | 30 min | Cauldron lvl 5: Seeker meat ×2, Magecap ×2, Royal jelly ×2 |
| Sizzling Berry Broth | Ashlands | 28 | 14 | 85 | 25 min | Cauldron lvl 5: Sap ×3, Vineberry cluster ×2, Fiddlehead ×2 |
| Yggdrasil Porridge | Mistlands | 27 | 13 | 80 | 25 min | Cauldron lvl 5: Sap ×4, Barley ×3, Royal jelly ×2 |
| Stuffed Mushroom | Mistlands | 25 | 12 | 75 | 25 min | Food preparation table (Magecap ×3, Blood clot ×1, Turnip ×2), then Stone oven |
| Northern Morning Fare (feast) | Deep North | 85 | 85 | 43 | 50 min | Food preparation table |
| Ashlands Gourmet Bowl (feast) | Ashlands | 75 | 75 | 38 | 50 min | Food preparation table |
| Poteitr (raw) | Deep North | 35 | 35 | 35 | 15 min | Grown from Seed poteitr |
| Mushrooms Galore à la Mistlands (feast) | Mistlands | 65 | 65 | 33 | 50 min | Food preparation table |
| Vineberry Cluster (raw) | Ashlands | 30 | 30 | 30 | 15 min | Picked in the Ashlands |
| Magecap (raw) | Mistlands | 25 | 25 | 25 | 15 min | Picked in the Mistlands |
Oatmeal is the odd one out: 115 stamina and 85 eitr, so it suits a mage who also dodges and runs a lot.
Best eitr food combos
| Goal | Three foods | Health from food | Stamina from food | Eitr |
|---|---|---|---|---|
| Max eitr (Deep North) | Meatballs and Poteitr + Oven Pancake + Fish Soup | 109 | 54 | 315 |
| Max eitr (Ashlands) | Marinated Greens + Sparkling Shroomshake + Sizzling Berry Broth | 90 | 45 | 270 |
| Max eitr (Mistlands) | Seeker Aspic + Yggdrasil Porridge + Stuffed Mushroom | 80 | 39 | 240 |
| Balanced mage (Deep North) | Oven Pancake + Fish Soup + Meat in Bread (110 health) | 184 | 73 | 210 |
| First eitr (early Mistlands) | Magecap + two health/stamina foods | — | — | 25 |
Health and stamina here are the food bonuses only. Add your base 25 health and 50 stamina for your totals: the Deep North max-eitr combo leaves you with 134 health and 104 stamina. The calculator below shows totals for any mix.
How eitr regeneration works
- Eitr starts refilling 1 second after you stop casting.
- The base rate is about 4 eitr per second when the bar is empty, sliding down to 2 per second when it's full.
- Swimming stops eitr regen, and blocking slows it (×0.8).
- Bonuses combine like this: regen speed = (1 + Rested + mead + Queen's power) × weather + mage armor bonus. For example, Rested with the full Caller set outdoors while Freezing is (1 + 1) × 0.4 + 1.6 = 2.4× the base rate.
| Bonus or penalty | Effect on eitr regen |
|---|---|
| Rested | +100% |
| Resting (sitting by a fire) | +300% |
| Lingering eitr mead | +25% |
| The Queen's forsaken power | +100% |
| Wet / Cold / Freezing | ×0.85 / ×0.75 / ×0.4 |
Mage armor and eitr regen
| Set (biome) | Head | Chest | Legs | Full set |
|---|---|---|---|---|
| Eitr-weave (Mistlands) | Hood +20% | Robe +40% | Trousers +40% | +100% |
| Embla (Ashlands) | Hood of Embla +30% | Robes of Embla +50% | Trousers of Embla +50% | +130% |
| Caller (Deep North, 1.0) | Headdress of the Caller +40% | Robes of the Caller +60% | Trousers of the Caller +60% | +160% |
Outdoors in the Deep North you'll usually be Freezing without frost resistance, which cuts eitr regen to ×0.4. The Robes of the Caller give frost resistance, so wear them (or another frost-resistant piece) to keep your eitr regen up there.
Refined eitr and the Eitr Refinery
Refined eitr is the crafting material behind Mistlands magic: staffs such as the Staff of Embers, Staff of Frost and Staff of Protection (16 refined eitr each) and armor such as the Carapace breastplate.
- Build an Eitr Refinery with the hammer: 20 Black marble, 5 Black metal, 10 Yggdrasil wood, 5 Black core and 3 Sap.
- Collect Soft tissue by mining the giant petrified bones and skulls in the Mistlands.
- Collect Sap with a Sap extractor placed on the glowing ancient roots in the Mistlands.
- Refine: add Sap as fuel and Soft tissue as input. Each Soft tissue becomes 1 Refined eitr in about 40 seconds and uses 1 Sap.
Valheim 1.0 and eitr
Valheim 1.0, the Deep North update, launched on September 9, 2026. It brought a new biome, 4 new armor sets and more than 20 new food items (Valheim), including the 105-eitr Deep North dishes and the Caller mage set in the tables above. The latest patch is 1.0.20 (October 15, 2026), which fixed trophy drop rates and rare-drop fairness (Valheim). It didn't change eitr food.