Magnesium deficiency is widespread and can cause muscle cramps, fatigue, and heart rhythm disorders. Magnesium-rich foods are the best countermeasure. Here you can see which foods are classified as suitable or unsuitable with magnesium deficiency.
With Magnesium Deficiency, 246 foods are currently allowed and 22 foods are not recommended. Check all foods in the interactive tool above.
Magnesium-rich foods include: pumpkin seeds, almonds, sunflower seeds, cashews, dark chocolate, legumes (lentils, beans, chickpeas), whole grains, spinach, avocado, bananas, and salmon.
Alcohol increases magnesium excretion through the kidneys. Large amounts of coffee can also increase excretion. Highly processed foods and white flour products contain little magnesium, as it is lost during refining.
Symptoms include: muscle cramps (especially calf cramps at night), fatigue, nervousness, sleep problems, headaches, palpitations, and tingling. Since these symptoms are nonspecific, a blood test should confirm the deficiency.
With mild deficiency, a magnesium-rich diet often suffices. With confirmed severe deficiency, severe cramps, or increased demand (pregnancy, intense exercise), supplements may be useful. Magnesium citrate or glycinate are usually better tolerated than magnesium oxide.
Particularly magnesium-rich are pumpkin seeds (535 mg/100g), sunflower seeds, cashews, almonds, amaranth, quinoa, oats, dark chocolate (70%+), spinach, and bananas. The recommended daily intake is 300-400 mg.
Typical signs are muscle cramps (especially calf cramps), fatigue, nervousness, headaches, heart rhythm disturbances, eye twitching, and digestive problems. Chronic deficiency can promote osteoporosis and cardiovascular disease.