Diet and Food Guidance for Magnesium Deficiency

Diet is the base of preventing and treating mild magnesium shortfall.

How much magnesium do you need

Adults generally need about 310 to 420 mg a day, depending on age, sex and pregnancy. Your doctor or dietitian can advise your target.

Good food sources

• Seeds and nuts: pumpkin seeds, sesame, sunflower seeds, almonds, cashews, peanuts
• Whole grains: whole wheat, oats, brown rice, ragi, bajra, jowar
• Legumes: chickpeas, rajma, soya, lentils, black beans
• Green leafy vegetables: spinach, fenugreek leaves, amaranth
• Other foods: banana, avocado, dark chocolate in small amounts, fish and milk products
• Water: some drinking water, especially hard or mineral water, contains magnesium

Tips

• Choose whole grains over refined flour and polished rice
• Add a handful of nuts or seeds daily
• Include dal or legumes in most meals
• Soaking and cooking can lower some absorption blockers

Things that reduce magnesium

• Alcohol
• Very high-calcium or high-zinc supplements taken with meals can reduce absorption slightly
• Heavy sweating and prolonged diarrhoea
• Very refined, processed diets

Supplements and special diets

• Eating more magnesium-rich food is safe for most people
• People with kidney disease should not increase magnesium without a doctor
• If you have malabsorption, diet alone may not be enough

Ayurvedic dietary advice

Ayurveda suggests warm, freshly cooked meals with sesame, nuts, greens and pulses, and avoiding excessive alcohol, which fits modern advice.

Key point

Whole grains, nuts, seeds, legumes and greens supply most of the magnesium you need.

Before your appointment

Note your symptoms, when they began, and what makes them better or worse. Mention alcohol use, diarrhoea, vomiting, diabetes, kidney disease, bowel conditions and any recent illness. List all medicines, especially diuretics, acid-reducing medicines, antibiotics, supplements and herbal products. Write down your usual diet and any antacids or laxatives you take. Ask about blood tests for magnesium, potassium and calcium, and whether an ECG is needed. Call 112 for seizures, fainting, severe weakness or a very irregular heartbeat.