Foods High in Magnesium

Magnesium is So Important to Good Health

Magnesium such a crucial nutrient that is at the root of some many modern health issues today.   Chronic fatigue, muscle weakness, cramps, frequent “pulled” muscles(tears), liver issues, adrenal stress, brain fog, chronic infections, bone issues like osteoporosis, etc.

A November 2011 article in the “American Journal of Clinical Nutrition” reported that American women who do not use dietary supplements consume an average of 234 mg of magnesium daily — a shortfall compared to the recommended dietary allowance of 310 to 320 mg. But even the early deficiency symptoms of nausea, vomiting, loss of appetite, weakness and fatigue are uncommon in otherwise healthy people with low magnesium intake. In the short term, the body compensates for low intake by reducing magnesium loss through the kidneys and increasing its absorption through the intestine. Serious magnesium deficiency is often caused by conditions or medications that reduce gut absorption or increase magnesium loss through the urine.

Low magnesium levels can cause a wide variety of health issues.  Magnesium is a key mineral nutrient needed for normal muscle function, a deficiency may cause muscle weakness or cramping. A severe magnesium deficiency can cause nerve problems like numbness and/or tingling. Chest pain from spasms of the chest muscle and arteries dueot  low magnesium can lead to irregular heartbeat that may be felt as racing or a pounding feeling like your heart is coming out of your chest.

Mental issues too, like “brain fog” and seizures or even personality changes can also occur, due to a severe lack of magnesium which is due to excessive electrical activity in the brain since magnesium is needed to regulate this activity.

As a chiropractor I see many of these symptoms in my office daily and it has been a vital part of my practice to make sure that good high quality magnesium supplementation is available here for my patients.  Most of the inexpensive magnesium supplements in the food or drug stores are not very user friendly and poorly absorbed.  Therefore no relief is noticed and people incorrectly give up, now thinking their issue is not a a nutrient deficiency one.  Then trying prescription meds with dangerous side effects only piles more problems on top of this one and they become medical failures with a now complicated health crises.  Finding a qualified nutritional expert is the place to start and getting high quality supplements is crucial to a speedy recovery.


Again one of my top pharmaceutical grade Magnesium supplement is Pharmanex Bone Formula.  Remember no nutrient works alone, they all have cofactors and “partners” that must be present in the correct ratios to get the body to use them correctly and function normally.  Try Pharmanex Lifepak for a naturally complete balanced vitamin and mineral supplement, the highest absorption on the market!

Top 10 Foods with High Magnesium

(Men RDA 400 milligrams and Women RDA 310 milligrams a day)

  1. Spinach — 1 cup: 157 milligrams (40% DV)
  2. Chard — 1 cup: 154 milligrams (38% DV)
  3. Pumpkin seeds — 1/8 cup: 92 milligrams (23% DV)
  4. Yogurt or Kefir — 1 cup: 50 milligrams (13% DV)
  5. Almonds — 1 ounce: 80 milligrams (20% DV)
  6. Black Beans — ½ cup: 60 milligrams (15% DV)
  7. Avocado — 1 medium: 58 milligrams  (15% DV)
  8. Figs — ½ cup: 50 milligrams (13% DV)
  9. Dark Chocolate — 1 square: 95 milligrams (24% DV)
  10. Banana — 1 medium: 32 milligrams (8% DV)

1 Comment

  1. Dr D (Post author)

    A good Article on Natural B/P control. Not too many ads.


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