Magnesium is involved in hundreds of processes in the body, from muscles to the nervous system. Here are foods rich in magnesium and how to make the most of them.
What is magnesium used for?
Magnesium contributes to muscle and nerve function, energy production, and the maintenance of bones and teeth. Recommended intake is around 300–420 mg per day, depending on age and sex.
Foods rich in magnesium (per 100 g approx.)
- Pumpkin seeds: ~360 mg.
- Almonds and other nuts: ~120–270 mg.
- Dark chocolate and cocoa.
- Pulses: chickpeas, beans and lentils.
- Whole grains: oats and brown rice.
- Green leafy vegetables: spinach and Swiss chard.
- Avocado and banana.
Tips to make the most of magnesium
A varied diet including nuts, pulses, whole grains and vegetables usually covers requirements. Stress, intense exercise and certain medicines can increase needs. Combine it with a solid foundation of foods rich in iron for overall wellbeing.
When should you take a magnesium supplement?
If diet is not enough, supplemental magnesium (for example, well-absorbed forms such as bisglycinate) may help. Consult a healthcare professional, especially if you have kidney problems. For bone health, combine it with vitamin D3 and K2.
Magnesium for your brand
We take care of the manufacturing of food supplements and we produce magnesium in different forms and formulas for your brand. Contact us to manufacture your private-label supplement.
