Mineral
Magnesium
Recommended Daily Allowance: 320–420 mg
Magnesium is involved in 300+ enzymatic reactions. Critical for muscles, nerves, sleep and energy.
✅ Health Benefits
- Muscle relaxation
- Sleep quality
- Nervous system and stress resilience
- Energy metabolism
- Bone health
- Blood sugar regulation
⚠️ Deficiency Signs
- Muscle cramps and spasms
- Insomnia
- Anxiety
- Migraines
- Arrhythmia
🛑 Excess
- Diarrhea (>350 mg from supplements)
- Low blood pressure
🏆 Top Sources in НейроДиет Database
Almond flour (100g)
100g
270 mg
100g
Buckwheat flour (100g)
100g
250 mg
100g
Magnesium citrate (1 tab)
1 tab
200 mg
1 tab
Chickpea flour (100g)
100g
166 mg
100g
Oat flour (100g)
100g
144 mg
100g
Lentil soup (300ml)
300ml
135 mg
300ml
Amaranth (cooked, 200g)
200g
130 mg
200g
Seaweed salad (100g)
100g
121 mg
100g
Peanut butter (2 tbsp)
2 tbsp (32g)
120 mg
2 tbsp (32g)
Chia seeds (2 tbsp)
2 tbsp (28g)
120 mg
2 tbsp (28g)
💡 Interesting Facts
- Dark chocolate, nuts, avocado, spinach are top sources
- 50% of people don't get enough magnesium
- Stress increases magnesium expenditure
- Magnesium + vitamin B6 is the optimal combination
Other Nutrients
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