Leafy Greens: Spinach, kale, Swiss chard

Nuts & Seeds: Almonds, cashews, pumpkin seeds

Whole Grains: Brown rice, quinoa, oats

Legumes: Black beans, lentils, chickpeas

Fish: Mackerel, salmon

Fruits: Avocado, bananas

Dark Chocolate: 70% cocoa or higher

Daily Magnesium Requirements

Age Group Recommended Daily Intake
Adult Men 400–420 mg
Adult Women 310–320 mg
Pregnant Women 350–360 mg
Children (9–13) 240 mg

Signs of Magnesium Deficiency

Muscle cramps or spasms

Fatigue and weakness

Nausea or loss of appetite

Irregular heartbeat

Anxiety or irritability

Tips to Boost Magnesium Intake