🥗 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) |
| Dark Chocolate |
65 mg/oz (70–85% cocoa) |
Pro Tip: Steaming greens and choosing whole, minimally processed foods helps preserve magnesium content.
💊 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
