Pumpkin Seeds: 1 ounce serving contains 150 mg of magnesium (and they are also great for menstrual health and seed cycling!)
Whole Grains: Buckwheat has 65 mg of magnesium in a 1 ounce serving
Salmon: Half a fillet has 54 mg of magnesium
Bananas: One large banana contains 37 mg of magnesium
Leafy Greens, specifically spinach: 1 cup of cooked spinach contains 157 mg of magnesium! Almost 40% of your daily intake! (Spritzler, 2018)
As you can see, with most women needing at least 310 mg of magnesium, it can be hard to get enough magnesium strictly from food unless you are very diligent about what you eat every single day. This is when supplementing magnesium comes in, but there are some concerns to be aware of.
Previously and still used as a laxative, magnesium supplements are something that can be tricky with proper dosing, because it still does provider a laxative effect. Figuring out the proper dosing and type of supplementation is something that should be done between you and your provider. For some people, when they have too much magnesium, they develop loose stools. However, for some people, any magnesium supplementation can create loose stools, so the old adage of take it until diarrhea hits is not recommend. And lastly, there are certain medications, vitamins, and conditions that you may that could impact not only your magnesium intake needs, but also you magnesium absorption.
Ways to Incorporate Magnesium Into Your Routine
Incorporating magnesium can be challenging, but with paying attention to not only what you are consuming, but also what you put on your body can help with making sure that you are getting the proper amount of magnesium.