almonds-1502110-638x280I have been taking a magnesium supplement for nearly the past 10 years. The other week I noticed that my supply was running low, but I was hesitant to reorder. I wanted to see what would happen if I didn’t take any magnesium supplements for a while.

I didn’t notice any significant changes the first few days, but after 5-7 days of not taking any magnesium I started getting really bad cramps in my feet and calves. I usually drink enough water, so I don’t think it was dehydration. I also usually stretch before bed, so I don’t think it was simply tight muscles. Fortunately, the really bad cramps only happened for three nights in a row (and one day at the office, ouch!). Now at night before I fall asleep I feel like my feet and calves are about to cramp, but luckily I make it through the night without any problems.

I’m not sure if I will reorder a magnesium supplement just yet. I thought to myself, “Is there a way to get enough magnesium in the foods I eat?” I wanted to do some research online to find the foods that had the highest content of magnesium. Here is what I found on a website by Dr David Perlmutter:

  • Almonds are nutrient-dense and full of healthy fats and protein. Their high fiber content helps regulate blood sugar and reduces hunger, making it a great snack for those looking to manage their weight. Better yet, just one ounce of almonds contains 80mg of magnesium!
  • Spinach is packed with magnesium, providing 157mg in a single cup. Additionally, this leafy green has many other vitamins and minerals that help optimize magnesium absorption.
  • Pumpkin seeds contain a whopping 184mg of magnesium in just ¼ cup! That’s approximately half recommended daily allowance (RDA).
  • Avocados contain 58mg of magnesium in a single fruit. Healthy fats present in avocados are great for heart and brain health and actually contain more potassium than bananas!
  • Cultured yogurt contains 30mg of magnesium per cup and is a superb source of protein. Omega-­3 fatty acids, vitamins, minerals and probiotics, which are all also found in yogurt, make this one nutrient-rich, gut-­healthy snack. For the full article click here.

Hopefully this article helps you decide whether or not to order some magnesium supplements or try to get more of it from your daily diet. Either way, we definitely need magnesium to maintain our health. Good Luck!

Dr Spencer Charlet
Mooresville Chiropractor