Foods With Rich Magnesium Content



Magnesium – An Essential Nutrient!


You probably have never heard magnesium mentioned outside of your old chemistry classes in high school. Yet magnesium is one of the most under-rated elements that are necessary for human survival, so it is vitally important that we consume foods with rich magnesium content. However, The National Academy of Science and The Institute of Medicine estimates that 50-85{95f364b8aea3ba4afb976a81c1dcc2e8147daac1866ef443968911255633a999} of the US population have an inadequate dietary intake of magnesium. There is a good, but very concerning reason for this.

Foods which naturally contain high levels of magnesium include green leafy vegetables, seafood, nuts, seeds and legumes. Normally we would get all the magnesium we need (and indeed, all our other essential nutrients such as calcium, iron and omega oils) from consuming these foods in our diet.




However, due to modern farming practices, the soils where we grow these foods are becoming increasingly depleted of this important mineral, meaning there is less magnesium in the foods. And this is further compounded by the processing and refining of foods, which ends up removing most of the small amount of magnesium that they contain.

Just a couple of examples of this loss of magnesium from food processing may shock you.

Wheat processed to Flour  =  82{95f364b8aea3ba4afb976a81c1dcc2e8147daac1866ef443968911255633a999} Magnesium loss

Rice processed to Polished Rice  =  83{95f364b8aea3ba4afb976a81c1dcc2e8147daac1866ef443968911255633a999} Magnesium loss

Corn processed to Starch  =  97{95f364b8aea3ba4afb976a81c1dcc2e8147daac1866ef443968911255633a999} Magnesium loss

Caffeine, alcohol, soft water, sugar and diuretic drugs can also further decrease the amount of magnesium your body absorbs.


How Do You Know If Your Magnesium Levels Are Low?

Unfortunately, there isn’t a simple, fast, and accurate way to test intracellular magnesium levels. To determine if your levels are low, careful attention should be given to the possible symptoms of magnesium deficiency, which include:



Individuals who undertake strenuous exercise, and people on high calcium diets should especially consider magnesium supplementation to maintain the balance of their body chemistry.

Magnesium is vital for over 300 biochemical reactions in the body. It helps maintain normal muscle and nerve function, supports a healthy immune system, and keeps bones strong. It also promotes normal blood pressure, is involved in energy metabolism and protein synthesis.

Magnesium is probably best known for its’ role in maintaining normal muscle function.


How Does Magnesium Work To Help Muscles?

magnesium-symbolAmong other important processes, magnesium is essential for normal muscle function. Low magnesium levels often result in muscular cramps or twitches, especially at night when magnesium levels are lowest. Correct levels of magnesium are well known to have muscle relaxant properties, which helps to ease painful muscle cramping. Essentially you are restoring your body to normal function by having the correct levels of all nutrients, including magnesium. This makes it a longer-lasting alternative to the common therapy of using a hot water bottle.

Low magnesium levels have also been linked with a number of conditions including high blood pressure, kidney stones, heart disease and premenstrual syndrome (PMS). PMS spasms and associated headaches have long been known to be helped by adding extra magnesium to your diet.


Future Proof Your Bones!

Bone and teeth formation relies heavily on adequate amounts of magnesium stored within bones, along with calcium, and is essential in preventing osteoporosis. If your magnesium stores are low, it may take as long as three months to adequately replace exhausted magnesium levels within the bones.

Another of the numerous important functions that magnesium affects is the production of serotonin and melatonin. Serotonin is a ‘feel good’ hormone within the body low levels of this hormone may lead to depression. Melatonin, essential for ‘REM’ sleep, helps us to wake up refreshed in the mornings. Low levels of melatonin can result in poor sleep.

As you can see, low levels of magnesium can have disastrous effects on out health and well being. What may seem to be a just few muscle cramps, or not getting a good night’s sleep, may in fact be a sign that you are deficient in magnesium. Fortunately, high quality supplements are readily and affordably available.


SmartmagTrue Recovery’s #1 Rated Smartmag is the highest quality turmeric supplement available on the market right now. It’s formula is packed with 3 of the most effective forms of magnesium; MAGNESIUM L-THREONATE, MAGNESIUM GLYCINATE, and MAGNESIUM TAURATE. Each of these ingredients help support your body in different ways, which include:

⇒ Clearer thinking during the day

⇒ Improved long-term memory

⇒ Higher energy levels due to more restful sleep

⇒ Better blood flow for a healthier heart

True Recovery’s #1 Rated Smartmag is the magnesium supplement recommends. You can click right on the picture to purchase. 


How Much Magnesium Should You Take?

The recommended daily intake of magnesium is 400 -420mg for men and 310-320mg for women (and 170mg for children). Magnesium absorption is similar to calcium and should be taken in a ratio of 2:1 ratio of calcium to magnesium.


Can You Have Too Much Magnesium?

Yes you can, but it is uncommon. Too much magnesium in the body is known as Hypermagnesemia.

It usually develops only when people with kidney failure are given magnesium salts or take drugs that contain magnesium (such as some antacids or laxatives). 

Hypermagnesemia may cause weakness, low blood pressure, and impaired breathing. When hypermagnesemia is severe, the heart can stop beating.


In a nutshell, magnesium is an essential nutrient that is important for over 300 biochemical reactions in our body. Although a diet containing foods with rich magnesium content is ideal, most farmed, and all processed foods no longer contain high levels of magnesium. If your diet is inadequate, or you have any of the above symptoms, or even if you are concerned about your levels of magnesium, it is recommended that you take a magnesium supplement such as True Recovery’s #1 Rated Smartmag to ensure optimal health and quality of life.


If you have any questions, or would like to share your own experience, please leave us a comment below.

Also, if you have found this article helpful, please share it so we can help even more people! Thankyou.




  1. Hi,
    Thank you for this post. I like the graphic of “symptoms of magnesium deficiency” and am interested in learning more about how magnesium deficiency contributes to cardiac arrythmias.

    Could you also explain a little more about how the body chemistry would need to be balanced for heavy exercisers and for those on high calcium diets?

    Thank you,

    • Hi Tammy,

      The levels of minerals in our bodies are in a fine balance. If that fine balance goes out for an extended period of time it can lead to a wide variety of health problems, some of which can be quite severe.

      Our day to day activities and diet will constantly be changing this balance of minerals. For example if you eat a meal that is high in calcium ( lots of dairy, or sardines which are also high in calcium!), your calcium levels will of course go up. This is fine because your body will store what it needs, and excrete the rest. If you perform a vigorous exercise where you perspire a lot, you will decrease your levels of sodium and potassium. Again this is okay as your body will restore those levels from your food.

      The problem arises when we don not give our bodies a break from these sorts of habits. With a constant bombardment of calcium in our diet, or a constant depletion of minerals through exercise, your body does not get the chance to catch up. In the case of exercise this has led to a huge market for sports drinks that often contain huge amounts of sugar and sodium.

      It is a delicate balance that our bodies are very good at controlling, but in some cases we need to replenish certain minerals to maintain this balance. Magnesium is arguably the most common mineral that needs to be supplemented to maintain body chemistry.

      Kind Regards,

      Dr Brad

  2. HI there, I would like to ask whether the food that is rich in Magnesium is also rich in other nutrients such as Potassium and Sodium.
    I found out a few kinds of food are actually similar.

    • Hi Reyner,

      All these foods have good quantities of potassium as well as magnesium. Also bananas, nuts and seeds are naturally very well balanced whole foods. Eat as much of these as you want!

      Have an amazing day!

      Dr Brad

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