Magnesium Magic

magnesium magnesium foods magnesium supplement supplements Jul 27, 2025

"Magnesium Magic: Why This Mighty Mineral Matters More Than Ever"

When it comes to maintaining optimal health, magnesium is often an unsung hero. But this powerhouse mineral is involved in over 300 biochemical reactions in the body, playing a critical role in muscle function, energy production, nerve health, and even mood regulation. Yet, despite its importance, magnesium deficiency is on the rise.

Why Are We More Deficient in Magnesium Today?

Modern farming practices, processed foods, and stress-filled lifestyles are all culprits. Over time, soil depletion has led to lower magnesium levels in our produce. Add that to our love for refined grains and sugary snacks, and it’s no wonder that many people aren’t getting enough.

Signs of Magnesium Deficiency

Muscle cramps or twitches
Fatigue or low energy
Irregular heartbeat
Mood changes, including anxiety
Poor sleep quality

How Much Magnesium Do You Need?

The recommended daily intake for adults is:

Men: 400-420 mg
Women: 310-320 mg

But how much is too much? The upper limit from supplements is 350 mg/day for adults. Taking too much may lead to diarrhea, nausea, or more serious heart issues in extreme cases.

Types of Magnesium Supplements

Magnesium Citrate – Good for constipation and high absorption.
Magnesium Glycinate – Gentle on the stomach; great for relaxation and sleep.
Magnesium Oxide – High in elemental magnesium but lower in bioavailability.
Magnesium Malate – Helpful for muscle fatigue and chronic pain.

Best Time to Take:

With a meal to reduce the risk of stomach upset.
In the evening if using for sleep support (e.g., magnesium glycinate).

Top 10 Foods High in Magnesium

Pumpkin seeds
Chia seeds
Almonds (note: tree nut)
Peanuts
Spinach
Black beans
Avocados
Dark chocolate (70%+)
Quinoa
Edamame

Sample High-Magnesium Day Menu:

Breakfast:

Savory quinoa bowl with spinach, avocado, and scrambled eggs

Snack:

Roasted chickpeas with turmeric seasoning

Lunch:

Black bean lettuce wraps with brown rice and veggies

Snack:

A square of dark chocolate with peanut butter on whole grain toast

Dinner:

Baked salmon with a side of quinoa and steamed edamame

Dessert:

Chia pudding made with oat milk and a drizzle of honey

Recipe: Roasted Chickpeas with Turmeric

1 can chickpeas, rinsed and drained
1 tbsp olive oil
½ tsp turmeric
½ tsp garlic powder
Pinch of salt and pepper

Toss and roast at 400°F for 30-35 minutes until crispy.

Incorporating more magnesium-rich foods into your diet is easier than you think. With a sprinkle of seeds or a scoop of savory quinoa, you're well on your way to stronger muscles, a calmer mind, and better energy.

Call/text 780-814-2983 or email [email protected]

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