Everything To Know About Magnesium In Your Diet

 

 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)
  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