Magnesium deficiency is often overlooked as the cause of muscle aches and fatigue because it is surprisingly one nutrient that is not talked about enough by nutritionists or the FDA.
I am here to bring awareness of this hidden nutrient causing many Americans problems and a simple tasty treat you can eat to make sure you’re getting enough magnesium in your diet.
Why is magnesium deficiency a problem?
It is estimated that 68% of Americans (we can safely assume the numbers are growing with outdated statistics) are deficient in magnesium.
Magnesium is an optional nutrient on the FDA nutrition facts label on all food found in grocery stores causing a lack of magnesium awareness.
Magnesium deficiency most common symptoms include:
- Muscle weakness
- Muscle cramps and spasms
- Abnormal eye movements
Less common symptoms and health problems include:
- Hypertension and cardiovascular disease
- Type 2 diabetes
- Migraine headaches
- Sleep disorders
My magnesium deficiency story
I didn’t always eat healthily and wasn’t always mindful on my nutrition intake. My health journey didn’t start until after I had my son. I was always tired and I needed the energy to keep up with my young energetic boy.
I decided to be out with fast food and in with more fruits and vegetables. Turns out, it’s not that easy to be as healthy as I needed to be.
Eventually, I started reading nutrition labels to make sure I was getting the right amounts of the daily recommended values of nutrients. Again, this proved not enough.
Optimal health is very hard to achieve unless you find the right education. Here comes the conversation with a nutritionist.
My energy levels were still low especially in the afternoon, I was having migraines, heart arrhythmias, and my legs just ached all over from just walking up and down the stairs and forget about a trip to the grocery store.
This leg pain on top of being tired needed to go away quickly. The nutritionists said I was eating right and there must be some other issue.
Talking with the nutritionist, she had me read the nutrition facts on all the foods only asking about vitamin C, D, Iron, and a few others. Only the nutrients found on the labels.
Now we are going down a rabbit hole. My doctors are screening for multiple sclerosis, bone cancer, fibromyalgia, etc. All testing is negative.
Is this you right about now?
Years later with the same symptoms and no answers, time to do more research.
All this time I’ve been eating the same foods day in and day out thinking I’m eating everything I need until I find information about magnesium.
I look at all my nutrition labels and can’t find magnesium listed anywhere! Magnesium may be in some foods we eat but no one will ever know unless a very helpful company lists the magnesium content on the label. Don’t get your hopes up because even my healthy supplements didn’t list it on their labels or they really don’t contain a significant amount of magnesium.
After my discovery, I started eating THIS and magically ALL of those symptoms I discussed earlier have disappeared!
How do I know THIS treat was the answer to my prayers? Like I said before, I ate very close to the same foods day in and day out. Adding new food is very easy to see the difference in health effects from consuming it.
What foods contain magnesium?
Before I give you the one magnesium superfood treat I eat daily, I’ll give you a list of foods containing magnesium and how much magnesium is recommended daily for optimal health.
Discovering this list and how much magnesium is contained in these foods made me realize that I was definitely deficient in magnesium and helped me find the BEST food to eat daily to make sure I never become magnesium deficient again.
Adults need around 400 mg of daily magnesium. A little less for females and a little more for males.
Note: If you’re curious what your magnesium levels are currently in your blood, give this True Health Labs Magnesium test a try. No doctor needed.
Here are the top magnesium-rich foods:
- Flax seeds – 1/4 cup – 164 mg
- Sunflower seeds – 1/4 cup – 128 mg
- Almonds – 1/4 cup – 105 mg
- Sesame seeds – 1 oz – 101 mg
- Cashews – 1/4 cup – 89 mg
- Brazil nuts – 1/4 cup – 80 mg
- Peanuts – 1/4 cup – 67 mg
- Dark chocolate – 1 oz – 64 mg
- Pumpkin seeds – 1/4 cup – 42 mg
Common health foods with lower magnesium content:
- Cauliflower – 1/2 cup – 10 mg
- Cucumber – 1/2 cup – 10 mg
- Carrots – 1 medium – 15 mg
- Tomato – 1 medium – 13.5 mg
- Grapefruit – 1/2 cup – 9.5 mg
- Strawberries – 1/2 cup – 8 mg
- Spinach – 1 cup – 24 mg
- Kale – 1 cup – 31 mg
There are more foods of course that contain different levels of magnesium and incorporating a variety of foods is always a good idea throughout your day.
These lists show that seeds and nuts (and my favorite, chocolate) have the highest amount of magnesium content in the smallest portions. It also shows very common health foods, while high in other important nutrients, are surprisingly low in magnesium compared.
The foods with low magnesium content are common foods found in salads and I found grapefruit exceptionally surprising as many people are starting their day with grapefruit again, high in other nutrients but very low in magnesium. Not the best food to start your day!
If you combined the low magnesium content foods in a salad, you would need to eat AT LEAST 4 salads containing those foods throughout the day to finish your day with the required daily magnesium levels in your body.
These are also common foods being thrown in smoothies. I approve of the green juices but how many smoothies are you drinking in one day? You will need quite a few (by the way, 1 banana contains 33 mg of magnesium. If you were hoping for a good amount of magnesium from a banana, you will need to eat 12 of those in one day.)
Surprised yet about magnesium in your food?
Magnesium is essential for many many body functions and being an important nutrient for your body to work properly, avoid muscle aches throughout the day, and boost energy, you need to get your magnesium in the morning.
This is what you could be eating in the morning to raise your magnesium levels and tastes GOOD!
THIS is the tasty treat you can eat in the morning to prevent magnesium deficiency symptoms such as muscle aches and boost energy.
Dark chocolate covered mix seeds are your answer to prevent magnesium deficiency first thing in the morning. Chocolate covered almonds are a strong second tasty treat choice if you prefer nuts over seeds.
This is why I chose to start eating chocolate covered mix seeds to solve my muscle aches and boost energy:
- Seeds contain the MOST magnesium content out of ALL the foods we eat in the world.
- I prefer mix seeds to almonds because too many almonds in your diet can actually be harmful possibly leading to kidney stones.
- Dark chocolate is included in the high magnesium-rich foods at 64 mg of magnesium per 1 oz. Who doesn’t like chocolate???
- 1 oz of chocolate is actually really small. It looks like one tiny square of chocolate from a chocolate assortment valentines gift.
- You can get ALL of your daily magnesium as soon as you wake up from just eating a few pieces of dark chocolate covered seeds.
- You can eat this SMALL amount every day!
I personally don’t like to eat seeds by themselves but when you cover them with chocolate, it is now my most favorite tasty snack!
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Where can you find chocolate covered seeds?
You can find them in the snack aisle of any local grocery store.
You can even try making your own at home if you’re trying to keep it organic with these ingredients:
Easily melt the cacao powder in a saucepan with the honey and coconut oil then pour over the seed mix in a pan lined with wax paper. Let cool and store in the refrigerator.
Just break pieces off for your daily snack and have fun mixing other seeds or ingredients with the chocolate.
Other benefits of eating a handful of dark chocolate covered seeds
It is common to get a little freaked out over someone telling you to each chocolate every day with common misperceptions around sweet stuff. Here are the most common misperceptions I personally can debunk:
- Chocolate is not candy, it comes from a plant that produces cocoa beans and is 100% natural.
- Chocolate does not cause you to gain weight as long as you don’t consume too much. Everything can cause you to gain weight if you eat too much of it. Everything in moderation.
- Chocolate does not cause you to break out with acne. My face is free and clear as long as I continue to eat healthy foods and wash my face with my natural face wash routine.
Dark chocolate benefits:
- Loaded with other nutrients such as fiber, iron, copper, manganese, potassium, and selenium.
- Powerful antioxidant.
- Small natural stimulant containing caffeine that can help give you that added boost in energy.
- Reduce heart disease taken in moderation.
- Improves brain function
- Natural mood enhancer
- Reduces risk of heart disease and type II diabetes
- A good source of protein, vitamin E, folate, manganese, selenium, and copper and many more vitamins and minerals.
- Help reduce blood pressure, cholesterol, and blood sugar
Other magnesium health benefits:
- Magnesium is an essential macronutrient and remains a mystery as to why it is not a required nutrient on the FDA nutrition facts labels.
- It is essential in hundreds of metabolic processes throughout the body working in synergy with other macronutrients for optimal body function and health.
- It is essential with bone health and kidney health working with calcium to maintain equilibrium.
- Not only does magnesium help build strong bones, but it also is found in blood cells, nerves, and muscles required for normal function.
Other options to get your daily intake of magnesium
I have very good self-control when it comes to eating but this is not always the case for some people. Foods can be addicting especially if they taste as good as chocolate.
Another healthy alternative for magnesium other than chocolate covered snacks is daily supplements or multivitamins containing a good amount of magnesium.
Finding the right supplements or multivitamins can be challenging with added chemicals from untrustworthy companies and multivitamins may not contain the magnesium you actually need.
If you do a little side search for a popular brand like One-A-Day for women or look at your multivitamin bottle now, you might not even see magnesium listed at all!
Interesting, the One-A-Day for women says it supports bone health but contains 0 magnesium.
Magnesium is REQUIRED for working with calcium and other minerals for bone health.
There is only one multivitamin I recommend for its purity, trust, and health benefits most people are truly needing that contains magnesium if you want to make sure you are getting the nutrition you really need.
The Ritual Vitamin is the ONLY vitamin that meets my criteria.
The Ritual Vitamin has other ingredients that also work in synergy together along with magnesium that I highly recommend you read about from my amazing Ritual Vitamin review of all the ingredients contained in the multivitamin.
Even if you are getting your daily magnesium, your body may have absorption difficulties and will just eliminate the essential vitamins and minerals you are trying to get enough of. Most of us have a leaky gut just like most of us have a magnesium deficiency and don’t even know it.
The Ritual Vitamin contains Boron that helps your body absorb Magnesium so your body actually uses it instead of eliminating it. This is the ONLY multivitamin I have found that has this absorption benefit in the ingredients.
Magnesium deficiency takeaways
Magnesium is an essential macronutrient requiring more attention and education due to the unawareness from the FDA.
Never consume too much of anything including essential nutrients but always consume the daily recommended value for optimal health.
Just a handful of dark chocolate covered seeds or the Ritual Vitamin taken daily is all you need to prevent muscle aches, boost energy, and reduce other health problems linked to magnesium deficiency.
Give this tasty snack a try and start taking the Ritual Vitamins daily and let us know how you’re feeling. I’m feeling great after this magnesium breakthrough!