Plant Based Sources of Magnesium

Magnesium is a macro-mineral and is critical for the human body. It is involved in hundreds of enzyme reactions which are important for the production of energy as well as heart health.  When your muscles ache after exercise it is good to either have a hot bath with magnesium sulfate flakes / salts or spray on a magnesium oil spray to the affected area of the body and rub in. The quickest way for our body to absorb magnesium is via the skin’s pores.

Magnesium is also considered the “anti-stress” mineral. It's a natural tranquilizer of sorts by helping to relax our muscles. It also smooth the muscles in our digestive tract. It's even been turned into powdered drinks that you can take before bed to help with sleep. 

Magnesium needs other minerals to function properly, the most important being calcium. When it's balanced with calcium it can help prevent high blood pressure. Magnesium has also been shown to help things like anxiety, muscle and menstrual cramps, insomnia and even kidney stones. Most people who are eating a healthy diet full of fruits, veggies, grains, and legumes are not magnesium deficient. 

However, if you're unsure, there are a few signs to look out for like insomnia, nausea, tiredness, vomiting but the best thing to do is to consult your doctor or medical professional and have a blood test done to determine your current nutrient levels. Like ike any nutrient, the amount of magnesium that you need is different for every individual. However, men typically need more than women. Here are the daily magnesium recommendations for both men and women:

  • Women: 310 – 320mg
  • Men: 400 – 420mg

We recommend that people aim to get all of their magnesium from whole foods rather than supplements. We are not against supplementation, but only for a period of time to get back to optimum levels. Also the supplement you use needs to be carefully considered.

Food Sources of Magnesium (with daily percentages):

  1. Pumpkin Seeds: 1 oz  = 18%
  2. Almonds: 1 oz = 19%
  3. Spinach (steamed): 1 cup = 39%
  4. Cashews: 1 oz  = 18%
  5. Peanuts: 1 oz  = 16%
  6. Black Beans: 1 cup = 30%
  7. Edamame: 1 cup = 18%
  8. Dark Chocolate (70%+): 1 bar = 58%
  9. Raw Cacao Powder: 2 tablespoons = 12%
  10. Avocado: 1 whole = 15%
  11. Quinoa (cooked): 1 cup = 30%
John Cawley

John Cawley

John Cawley is the founder of Plant Based Life. John is a Personal Trainer that believes every weakness can be turned into a strength and is passionate about instilling this belief with all clients. John has a lot of experience in helping clients who have had injuries, and is dedicated to helping everyone keep moving and leading a healthy lifestyle, with a big focus on movement, mobility and functional training.