Eitr

0:11 Eitr is the magic resource in Valheim, shown as a purple bar beside health and stamina, that the Elemental and Blood Magic staves spend on every cast, and a Viking has no Eitr at all until they eat a food that grants it. ValGuy's description is "like stamina for magic": the bar drains with each cast and refills on its own a second after the last one (Eitr, Valheim Wiki). It arrived with the Mistlands Update of Dec 6, 2022 alongside the first staves, and the Valheim 1.0 Release of Sep 9, 2026 raised it again with Deep North foods, the Caller mage set and four new staves. How the staves themselves work is covered on Magic and Staves.

Quick facts

How to get Eitr

0:39 Eitr comes from food. Alongside the balanced, stamina and health dishes there is a fourth class of foods that add Eitr, and without one of them in a food slot a staff cannot be cast; ValGuy's first, Yggdrasil Porridge, gives little health or stamina but 80 Eitr (Food and Cooking). Every biome from the Mistlands on adds stronger ones:

Sources: Food, Valheim Wiki; BisectHosting 1.0 food guide. The feasts carry a little, 33 to 43.

4:09 Three Eitr foods maximize the bar, about 270 before 1.0 and 315 with the Deep North dishes, but they leave a caster with barely more health than a new character. Most mages mix two Eitr foods with one health food: Sebatron's Mistlands meal of Seeker Aspic, Yggdrasil Porridge and Misthare Supreme gave him roughly 164 each of health and Eitr, and he warns that going higher on Eitr leaves health and stamina "super low". Oatmeal, which pairs 85 Eitr with 115 stamina, is 1.0's compromise dish. Full food sets by biome are on Mage Build Guide.

How Eitr regenerates

1:41 The base rate is 2 + 2 × (1 − current ÷ maximum) points a second, so 4 when the bar is empty and 2 when it is full, starting one second after the last cast (Eitr, Valheim Wiki). That is a third of stamina's rate, and mages close the gap with regeneration bonuses. Positive status effects add together and negative ones multiply, and armor bonuses are applied last. ValGuy's maxed Eitr-weave set shows the scale: robe and trousers at +40 percent each and the hood at +20 double his regeneration, at the cost of armor.

Sources: Eitr, Valheim Wiki; BisectHosting 1.0 armour. Blocking with a staff slows regeneration by a fifth and swimming stops it (Status Effects; Armor and Capes).

What spends Eitr

3:22 Every staff cast has a fixed price. The Staff of Frost's shards cost 5 each and fire continuously while the button is held, the Staff of Embers 35 a fireball, and the summoning staves the most, up to 120 for the Trollstav; the Elemental and Blood Magic Skills cut costs by a third at level 100 (Elemental magic and Skills, Valheim Wiki). A full 1.0 bar of 315 therefore buys nine fireballs before regeneration. ValGuy's other observation is that Eitr "doesn't respond super fast", nowhere near a Rested stamina bar, and staves are two-handed, so a mage fights without a shield.

3:28 Blood Magic charges twice: the Staff of Protection, Dead Raiser, Trollstav and the 1.0 blood staves take a share of the caster's current health as well as Eitr, which is why they can never kill the caster (Blood magic, Valheim Wiki). Most casts also build adrenaline for a trinket (Combat).

The four Deep North staves of 1.0 sit across that range. Echo Spike costs 25 Eitr a cast for a fire and frost projectile that bounces once and flies back, and catching it as it passes through the caster returns 10 Eitr; Lightning Strike costs 40 for a bolt that calls down a 300-damage lightning strike; and the two blood staves cost the most, 100 Eitr and 40 percent of current health each: Spirit Caller, which summons spirit bears, moose, wolves and boars, and Northern Vengeance, which wraps the caster and allies within 5 meters in a sphere that fires frost back at whatever hits them (Echo Spike, Lightning Strike, Spirit Caller and Northern Vengeance, Valheim Wiki). A full 1.0 bar of 315 casts Echo Spike twelve times, Lightning Strike seven times and either blood staff three times before regeneration (Magic and Staves).

Meads and trinkets that restore Eitr

6:22 Three trinkets serve casters. The Pulsating Earrings add 25 percent Eitr regeneration for 60 seconds; the Jörmundling, at 70 adrenaline, gives 100 Eitr at once plus 20 levels of both magic skills for 60 seconds; and 1.0's Witch Crown gives 50 Eitr and 50 stamina with 10 percent faster regeneration of all three bars for 30 seconds. Two meads complete the kit: the Minor Eitr Mead restores 125 Eitr over ten seconds, and the Lingering Eitr Mead adds 25 percent regeneration for five minutes. There is still no larger Eitr mead (Mead and Potions).

Eitr and Refined Eitr

0:26 The resource is not the crafting material. Refined Eitr is an item: Soft Tissue dug from the giant skulls of the Mistlands goes into an Eitr Refinery fueled by Sap from a Sap Extractor, whose parts come from a Dvergr outpost crate, and the refinery produces Refined Eitr for the Galdr Table, staves and mage robes (Mistlands; Crafting Stations and Upgrades). Refined Eitr never fills the bar, and a stack left on the ground throws off sparks that deal lightning and poison damage (Damage, Valheim Wiki).

The word is Old Norse. In the myths eitr (English "atter") is a primordial venom: in Vafþrúðnismál its drops in Ginnungagap give rise to the giant Ymir, and in Gylfaginning it drips on the bound Loki (Eitr, Wikipedia; Lore and Setting).

Eitr in 1.0

1:54 The 1.0 release did not change the rules but raised every number. The Caller set, cast from moulds dropped by Hexen, gives +160 percent regeneration across its three pieces, the Cape of the Caller another 20, and the best Deep North foods pass 100 Eitr (Deep North Creatures).

18:42 The biome's farm crop Poteitr, a potato "with the eitr", comes from Seed Poteitr found in the pantries of abandoned villages, and is eaten raw for 35 Eitr or turned into Baked Poteitr and Meatballs and Poteitr (Farming and Taming).

Frequently asked questions

How do you get Eitr in Valheim? Eat an Eitr food such as Yggdrasil Porridge, Seeker Aspic or, in 1.0, Fish Soup. Eitr exists only while one is in your food slots.

Why don't I have an Eitr bar? You have not eaten an Eitr food, so your maximum is zero.

How do you regenerate Eitr faster? Wear mage armor (the Caller set gives +160%), get Rested, use The Queen's power, and stay dry and warm.

How much Eitr do the Deep North staves cost? Echo Spike 25 a cast, Lightning Strike 40, and Spirit Caller and Northern Vengeance 100 each plus 40 percent of current health.

What is the difference between Eitr and Refined Eitr? Eitr is the magic bar you spend; Refined Eitr is a material made at the Eitr Refinery for crafting magic gear.

Sources

• Eitr, Food, Elemental magic, Blood magic and Damage, Valheim Wiki (weirdgloop)
• Echo Spike, Lightning Strike, Spirit Caller and Northern Vengeance, Valheim Wiki (weirdgloop), read Oct 15, 2026
• Valheim 1.0 New Foods and Valheim 1.0 New Armor Sets, BisectHosting
• Valheim 1.0 Has Arrived!, Iron Gate Studio, Sep 9, 2026
• Eitr, Wikipedia
• How To Use EITR in Valheim, ValGuy (video)
• Best Valheim Magic Food Combos & Staff Builds Explained, Sebatron (video)
• So...You can be a GOD in Valheim Now, SnazzyGames (video)
• Valheim 1.0 Deep North Full Guide!, Kysen (video)