Are you magnesium deficient?

Did you know that magnesium deficiency is a very common ailment amongst Americans? The World Health Organization estimates that 60% of Americans do not meet the Recommended Daily Intake (RDI) of magnesium.

A deficiency in this critical nutrient makes you twice as likely to die as other people, according to a study published in The Journal of Intensive Care Medicine.(i) It also accounts for a long list of symptoms and diseases — which are easily helped and often cured by adding this nutrient. This nutrient is a secret weapon against illness. Yet up to half of Americans are deficient in this nutrient and don’t know it

It is an antidote to stress, the most powerful relaxation mineral available, and it can help improve your sleep.

Signs and symptoms of magnesium deficiency may include the following health conditions:

  • Acid Reflux
  • Adrenal Fatigue
  • Anxiety
  • Infertility
  • Panic Attacks
  • PMS
  • Menstrual  Cramps
  • High Blood Pressure
  • Diabetes
  • Fibromyalgia
  • Constipation
  • Migraines
  • Morning Sickness
  • Heart Attacks
  • IBS
  • Inflammation
  • Insomnia
  • Kidney Stones
  • Seizures

Magnesium is essential to avoid many painful issues. Here are the top 10 foods for magnesium! The 1st one is my favorite!

10 Foods High In Magnesium

  1. Dark Chocolate. 1 cup of dark chocolate will give you over 100% of your daily value of magnesium. This is an EASY way to ensure your getting a nice dose of magnesium daily!
  2. Leafy Greens like spinach, cooked. 1 cup of cooked spinach will give you 39% of your daily value of magnesium. Cooked spinach is a delicious side dish to any meal. Try this recipe for buttered spinach.
  3. Pumpkin Seeds. 1 ounce of pumpkin seeds will give you 37% of your daily value of magnesium. Try snacking on sprouted pumpkin seeds or make these sprouted pumpkin seed turtles by Mama Natural.
  4. Fish (Mackerel). One 3-ounce serving of mackerel will provide you with 21% of your daily value of magnesium. This Beetroot, blood orange and carrot salad with peppered mackerel recipe sounds lovely!
  5. Beans and Lentils. 1 cup of white beans will give you 28% of your daily value of magnesium. ThisWhite Bean Chicken Chili is one of my family’s favorite meals.
  6. Whole Grains like quinoa, brown rice and millet. A 1/2 cup of cooked quinoa will provide you 30% of your daily value of magnesium. Try my sprouted quinoa pancakes or my sprouted gluten free bread.
  7. Globe Artichokes. 1 large globe artichoke will give you 24% of your daily value of magnesium. I love steamed artichokes with garlic aioli. Try out this recipe!
  8. Avocado. 1 medium avocado will provide you with 15% of your daily value of magnesium.Homemade coconut oil tortilla chips and guacamole make an excellent snack!
  9. Dates. 1 cup of dates provide 15% of your daily value of magnesium.
  10. Molasses.  One tablespoon of molasses provides you with 12% of your daily value of magnesium. When I need extra help getting to sleep I make this Sleepytime Milk ‘Tea’ made with molasses.
  11. Natural Calm (Bonus). Though not a food, natural calm is one of my go-to supplements that really help me get more magnesium into my diet. 2 teaspoons gives you 81% of your daily value of magnesium. Natural calm can be added to smoothies or taken with water. I absolutely LOVE these Magnesium Gummies. These little “chill pills” are a natural sleep aid and are made with Natural Calm.

Bonus tip: Some will need more magnesium than the food they eat. Supplements may be the way to get a good dose of calming magnesium in a stressful situation. Most people benefit from 400 to 1,000 mg a day.


Dr Mark Hyman

Disclaimer: Magnesium is only a recommendation and should be discussed with your medical practitioner before implementing any supplements.


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