🧠 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
