Magnesium in Your Diet: The Essentials
Why It Matters
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
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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)
|
| 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
