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Magnificent Magnesium

Updated: Mar 30, 2023


healthy food

Magnesium is an essential mineral that is important for many bodily functions, including nerve and muscle function, regulating blood sugar levels, and maintaining healthy bones.


Here are some foods that are high in magnesium:

  1. Dark leafy greens: Spinach, Swiss chard, and kale

  2. Nuts and seeds: Almonds, cashews, peanuts, pumpkin seeds, and sesame seeds

  3. Whole grains: Brown rice and quinoa

  4. Legumes: Black beans, kidney beans, lentils, and chickpeas

  5. Avocado: This fruit is high in magnesium and also provides healthy fats and fiber.

  6. Bananas: This fruit is a good source of magnesium and also provides potassium.

  7. Pure cacao: Cacao (without sugar added) is high in magnesium and antioxidants.

Symptoms of magnesium deficiency:

  1. Muscle cramps, twitches, migraines, inflammation: Magnesium is important for muscle function, and low levels can lead to muscle spasms and cramps. Magnesium helps to relax blood vessels, which may help to prevent the inflammatory process from occurring.

  2. Fatigue and weakness: Magnesium is involved in energy production, so low levels can lead to feelings of tiredness and weakness.

  3. Abnormal heart rhythms: Magnesium is important for maintaining a regular heartbeat, and low levels can lead to abnormal heart rhythms, such as arrhythmia.

  4. Numbness and tingling: Magnesium is involved in nerve function, and low levels can lead to numbness, tingling, or even seizures.

  5. Mood changes: Magnesium plays a role in mood regulation, and low levels can lead to irritability, anxiety, and depression.

  6. High blood pressure: Magnesium helps to relax blood vessels, and low levels can contribute to high blood pressure.

  7. Osteoporosis: Magnesium is important for maintaining healthy bones, and low levels can lead to weakened bones and an increased risk of fractures.

It's important to note that these symptoms can also be caused by other conditions, so if you're experiencing any of them, it's important to speak with us or your healthcare provider to determine the underlying cause and appropriate treatment.


If you have a magnesium deficiency, you may need to take a magnesium supplement in addition to consuming these foods. There are several types of magnesium supplements. Let us know if you need help deciding which one to take for the best absorption.


Nicole Peterson, LAc, MAcOM is a licensed acupuncturist in Ashland, Oregon. She loves sharing her passion for natural approaches to health through her online blog and at her clinic, Ashland Family Acupuncture. Contact us for an appointment or free consultation. 541-631-9649

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