Magnesium is one of the most essential — and most commonly deficient — minerals in the body. It plays a role in over 300 enzymatic reactions, from energy production and nerve function to mood regulation and muscle repair.
Deficiency in magnesium can lead to symptoms like fatigue, muscle cramps, anxiety, poor sleep, and even irregular heartbeat.
Most people aren’t getting enough magnesium through diet alone, and it’s even harder to absorb it if you’re low in vitamins D and B6, which are needed for proper uptake.
💪 Why You Need Magnesium:
- Supports stable energy levels
- Helps muscles contract and relax properly
- Promotes restful sleep and stress recovery
- Regulates blood sugar and blood pressure
- Improves bone strength and density
- Plays a key role in the production of serotonin — your feel-good hormone
- Reduces inflammation and supports detox pathways
🥦 Magnesium-Rich Foods (Alphabetized)
Dairy:
- Milk
- Yogurt (especially plain, unsweetened)
Fish & Seafood:
- Tuna
- Sea kelp (sea vegetables are naturally rich in minerals)
Fruits:
- Avocados
- Bananas
- Blackberries
- Papayas
Grains & Legumes:
- Black beans
- Brown rice
- Edamame
- Lima beans
- Quinoa
Greens:
- Collard greens
- Spinach
- Swiss chard
Nuts & Seeds:
- Almonds
- Cashews
- Chia seeds
- Flaxseeds
- Pumpkin seeds
Other Power Sources:
- Dark chocolate or raw cacao
- Green peas
- Low-sodium sea salt (especially unrefined)
- Potatoes (with skin)
- Sweetcorn
- Tap, bottled, and mineral water (depending on the source)
🧠 Pro Tip:
Try to eat a variety of these foods daily, and pair them with vitamin D (sunshine or supplements) and B6-rich foods like chicken, turkey, salmon, or chickpeas to boost magnesium absorption naturally.
