Health Benefits of Magnesium
Improves sleep quality and reduces insomnia
Reduces anxiety and stress
Supports muscle relaxation and prevents cramps
Regulates blood pressure
Strengthens bones and prevents osteoporosis
Improves heart health
Best Food Sources of Magnesium
Get your daily Magnesium from these nutrient-dense whole foods:
| Food | Magnesium Content | % Daily Value |
|---|---|---|
| spinach | 79 mg per 100g | 19% DV |
| almonds | 270 mg per 100g | 64% DV |
| avocado | 29 mg per 100g | 7% DV |
| dark chocolate | 228 mg per 100g | 54% DV |
| pumpkin seeds | 592 mg per 100g | 141% DV |
Signs of Magnesium Deficiency
Watch for these symptoms that may indicate low Magnesium levels:
Insomnia and poor sleep quality
Muscle cramps and spasms
Anxiety and irritability
High blood pressure
Fatigue and weakness
Irregular heartbeat
Important: If you experience multiple symptoms, consult a healthcare provider for proper testing. Self-diagnosis can be misleading.
Maximizing Magnesium Absorption
✓ Absorption Enhancers
Combine Magnesium-rich foods with:
- Vitamin D
- Vitamin B6
✗ Absorption Inhibitors
Avoid consuming these with Magnesium:
- High calcium intake
- Alcohol
- Phytates
Daily Intake Recommendations
| Group | Recommended Daily Intake |
|---|---|
| Adult Men | 420 mg |
| Adult Women | 320 mg |
| Pregnancy | 350 mg |
Daily recommended intake
Track Your Magnesium Intake
Monitor your daily Magnesium consumption and ensure you're meeting your nutrition goals with Nutrivio's smart tracking features.
