Natural Sources of Magnesium
Leafy green vegetables: spinach, chard
Nuts: almonds, walnuts
Seeds: pumpkin seeds
Fruits: avocado, banana
Legumes: lentils, chickpeas, beans
Other: wholegrain oats, dark chocolate (70% or higher), tofu, fatty fish (salmon, mackerel)
A balanced diet usually meets your needs without supplements.
Magnesium Supplementation
Recommended when:
Intestinal absorption problems
Intense physical activity or excessive sweating
Pregnancy or breastfeeding
Advanced age
Chronic stress or poor sleep quality
Common forms: citrate, glycinate, chloride, oxide.
Consult a healthcare professional before supplementing.
Recommended Daily Intake
Group Daily Intake
Adult Men 400–420 mg
Adult Women 310–320 mg
Pregnant Women 350–360 mg
Adolescents 360–410 mg
Children 80–240 mg
Avoid excess, as it may cause diarrhea or nausea. Vitamins and Supplements
Groups at Higher Risk of Deficiency
People with Type 2 Diabetes
Intestinal Diseases (Celiac Disease, Crohn’s Disease, Colitis)
Regular Alcohol Consumption
Prolonged Use of Diuretics or Antibiotics
In these cases, it is crucial to monitor intake and supplement under medical supervision.
Conclusion
Maintaining adequate magnesium levels increases vitality, improves sleep, and helps manage stress.
Drastic changes are not required: a balanced diet, hydration, and consistency are sufficient to reap its benefits. Chocolate
