Pro Tip: Steaming greens and choosing whole, minimally processed foods helps preserve magnesium content Groceries
💊 Supplements & Oils
Magnesium citrate & glycinate: Best absorbed, gentle on digestion
Magnesium oil: Topical spray for muscle relief and sleep support
Caution: Start small to avoid tingling; apply post-shower for better absorption
🧩 Daily Needs
Group Recommended Intake
Adult women 310–320 mg/day
Pregnant women ~350 mg/day
Adult men <30 400 mg/day
Adult men ≥30 420 mg/day
🧪 Deficiency Signs
Fatigue
Muscle cramps or twitching
Poor sleep
Anxiety or irritability
Irregular heartbeat
ADVERTISEMENT
