Everything To Know About Magnesium In Your Diet

Food GroupExamples & Magnesium Content
Leafy GreensSpinach (150 mg/cup cooked)
Nuts & Seedspumpkin seeds (150–170 mg/oz), Almonds, Sunflower seeds
LegumesBlack beans (120 mg/cup), Lentils, Chickpeas
Whole GrainsQuinoa (118 mg/cup), Brown rice, Oats
Fatty FishMackerel, Salmon, Halibut (80–90 mg/serving)
Dark chocolate 65 mg/oz (70–85% cocoa) 

GroupRecommended Intake
Adult women310–320 mg/day
Pregnant women~350 mg/day
Adult men <30400 mg/day
Adult men ≥30420 mg/day

🧪 Deficiency Signs

  • Fatigue
  • Muscle cramps or twitching
  • Poor sleep
  • Anxiety or irritability
  • Irregular heartbeat