Magnesium

Foods rich in magnesium include leafy green vegetables (spinach, Swiss chard), nuts and seeds (almonds, cashews, pumpkin seeds), legumes (black beans, lentils), whole grains (brown rice, quinoa, oats), fatty fish (salmon, mackerel), tofu, avocados, bananas and dark chocolate. Including these regularly supports bone, muscle and nerve function and helps maintain normal energy metabolism.

Magnesium supports muscle and nerve function, energy production, and bone health. It helps regulate heart rhythm, blood pressure, and blood sugar, and contributes to protein synthesis, DNA/RNA production, and electrolyte balance. Adequate magnesium aids sleep and mood, and reduces muscle cramps. Low magnesium can cause fatigue, spasms, irregular heartbeat, and increased osteoporosis risk; supplements may be used if intake is insufficient.

Magnesium deficiency can cause muscle cramps, tremors or twitching, weakness and fatigue, numbness or tingling, and loss of appetite with nausea. It may trigger abnormal heart rhythms or palpitations, high blood pressure, mood changes such as irritability or depression, confusion, and increased seizure risk. Chronic low magnesium contributes to bone loss and greater migraine susceptibility.

Magnesium can help sleep for some people by supporting nerve and muscle relaxation and regulating melatonin and GABA. Evidence shows modest benefit—especially for those with deficiency or older adults—but results are mixed. Typical supplemental doses are 200–400 mg daily; choose well‑absorbed forms (glycinate, citrate). Side effects include diarrhea and interactions with some medications—talk with your clinician if you have kidney disease or take drugs.

Avocado is one of the highest magnesium fruits, providing about 25 to 30 mg of magnesium per 100 grams. Other magnesium-rich fruits include bananas, dried figs, prunes, dates and apricots; drying concentrates minerals so dried fruits often contain more magnesium. Eating these fruits as snacks or with yogurt, cereal or salads can help raise magnesium intake.

The fastest way to raise magnesium is short-term oral supplementation with a well-absorbed form (e.g., magnesium citrate) taken with food; in severe deficiency or emergency, intravenous magnesium sulfate under medical supervision is used. Also boost dietary intake (leafy greens, nuts, seeds, whole grains, legumes). Consult a clinician if you have kidney disease or take medications, as dosing and route should be individualized.