Are you deficient in magnesium?

Magnesium is an essential mineral that supports over 300 different reactions in your body.

Your ability to convert food into energy, needs magnesium. 

Neurotransmitters that help balance your mood, lower your stress & support your sleep, need magnesium. 

Blood sugar control & blood pressure regulation, need magnesium.

And if you're not eating the below foods, there's a high chance you're deficient in Magnesium.

How much magnesium do you need?

The amount of Magnesium you need, varies between men & women.

Men should be aiming for at least 420mg (milligrams) of Magnesium per day.

Women should be aiming for at least 320mg (milligrams) of Magnesium per day.

Foods rich in magnesium

RDI = Recommended Dietary Intake (target amount you should be eating each day).

  • Pumpkin Seeds

    1 handful (30 grams) of Pumpkin Seeds, has approximately 156 milligrams of Magnesium.

    39% of the daily RDI.

  • Chia Seeds

    1 handful (30 grams) of Chia Seeds, has approximately 95 milligrams of Magnesium.

    24% of the daily RDI.

  • Almonds

    1 handful (30 grams) of Almonds, has approximately 80 milligrams of Magnesium.

    20% of the daily RDI.

  • Cashew Nuts

    1 handful (30 grams) of Cashew Nuts, has approximately 75 milligrams of Magnesium.

    19% of the daily RDI.

  • Dark Chocolate

    2 squares of 85% Dark Chocolate, has approximately 65 milligrams of Magnesium.

    16% of the daily RDI.

  • Black Beans

    1/2 a cup of Cooked Black Beans, has approximately 60 milligrams of Magnesium.

    15% of the daily RDI.

  • Avocado

    1 whole Avocado, has approximately 58 milligrams of Magnesium.

    15% of the daily RDI.

  • Banana

    1 medium size Banana, has approximately 32 milligrams of Magnesium.

    8% of the daily RDI.

  • Fresh Spinach

    1 handful (30 grams) of Fresh Spinach, has approximately 24 milligrams of Magnesium.

    6% of the daily RDI.

  • Lean Beef

    100 grams of Lean Beef Steak, has approximately 17 milligrams of Magnesium.

    4% of the daily RDI.

  • Cooked Broccoli

    1 cup of Cooked Broccoli, has approximately 12 milligrams of Magnesium.

    3% of the daily RDI.

  • Kale

    1 handful of Kale, has approximately 9 milligrams of Magnesium.

    2% of the daily RDI.

Your lifestyle affects the amount of magnesium you need

It's super important to keep in mind that lifestyle factors like stress, coffee consumption & how often you workout can have a major impact on:

a) the amount of magnesium you absorb, &

b) the amount of magnesium your body uses.

And although we can't say exactly how much more magnesium you need if you have high stress, drink a lot of coffee or workout a lot.

Keep this in mind when looking at the above RDIs.