| 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
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