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Foods High in Magnesium


Magnesium is a nutrient that the body needs to stay healthy. Magnesium is important for many processes in the body, including regulating muscle and nerve function, blood sugar levels, and blood pressure and making protein, bone and DNA.

Magnesium can help improve your mood, sleep, exercise performance, blood sugar regulation, and more. You can get it from supplements and in certain foods like nuts and leafy greens. Magnesium supplements are available in tablet, capsule and body spray form.

Magnesium Complex 2000mg
Discover the power of our highest strength Magnesium Supplement. Each serving of 2 capsules contains 500mg of Magnesium Citrate Elemental 1620mg, known for its high bioavailability.

Magnesium Body Spray
Magnesium Oil Body Spray is a saturated solution of ancient seabed magnesium chloride, one of the most soluble of all magnesium compounds.

Key Information

  • Magnesium is responsible for 325 chemical reactions inside the body and helps support calcium absorption, maintenance of normal bones and teeth, normal psychological function, and healthy functioning of the nervous system;

  • Magnesium helps improve rest and recovery by contributing to a reduction in tiredness and fatigue, electrolyte balance and supports normal energy-yielding metabolism;

  • About 60% of the magnesium in your body occurs in bone, while the rest is in muscles, soft tissues, and fluids, including blood

  • Magnesium is a mineral that helps:

    • Turn the food we eat into energy;

    • Make sure the parathyroid glands, which produce hormones important for bone health, work normally


  • Magnesium helps move blood sugar into your muscles and dispose of lactate, which can build up during exercise and cause fatigue;

  • Magnesium deficiency may be linked to depression. As such, supplementing may help reduce symptoms of depression;

  • Magnesium supplements may improve blood sugar levels, insulin sensitivity, and other risk factors for type 2 diabetes;

  • Magnesium may help lower blood pressure levels and reduce several risk factors for heart disease. Still, more research is needed;

  • Magnesium has been shown to help fight inflammation by reducing markers such as CRP and interleukin-6.

Signs of Deficiency

The following symptoms may signal you’re not getting enough Magnesium:

  • Low appetite;

  • Nausea or vomiting;

  • Fatigue;

  • Weakness;

  • Muscle spasms or tremors;

  • Abnormal heart rhythms;


  • The amount of magnesium you need is as follows, as per the NHS:

    • 300mg a day for men (19 to 64 years)

    • 270mg a day for women (19 to 64 years)

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