🧠 Magnesium in Your Diet: The Essentials
🌟 Why It Matters
Magnesium supports:
💓 Heart health and blood pressure regulation
😴 Better sleep and melatonin production
💪 Muscle function and cramp prevention
🧘 Stress relief and anxiety reduction
🦴 Bone strength and calcium absorption
⚡ Energy production (ATP synthesis)
🍬 Blood sugar balance and insulin sensitivity
🥗 Top Magnesium-Rich Foods
Food Group Examples & Magnesium Content
Leafy Greens Spinach (150 mg/cup cooked)
Nuts & Seeds Pumpkin seeds (150–170 mg/oz), Almonds, Sunflower seeds
Legumes Black beans (120 mg/cup), Lentils, Chickpeas
Whole Grains Quinoa (118 mg/cup), Brown rice, Oats
Fatty Fish Mackerel, Salmon, Halibut (80–90 mg/serving)
Discover more
Rolled oats
plants
cheese
cookie
Cheese
Oat
Cheesecake
Cookie
avocado
rolled oats
Dark Chocolate 65 mg/oz (70–85% cocoa)
Pro Tip: Steaming greens and choosing whole, minimally processed foods helps preserve magnesium content2.
💊 Supplements & Oils
Magnesium citrate & glycinate: Best absorbed, gentle on digestion
Magnesium oil: Topical spray for muscle relief and sleep support
Caution: Start small to avoid tingling; apply post-shower for better absorption
🧩 Daily Needs
Group Recommended Intake
Adult women 310–320 mg/day
Pregnant women ~350 mg/day
Adult men <30 400 mg/day
Adult men ≥30 420 mg/day
🧪 Deficiency Signs
Fatigue
Muscle cramps or twitching
Poor sleep
Anxiety or irritability
Irregular heartbeat
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