/ what to eat for magnesium gains

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TIPS TO FUEL YOUR MAGNESIUM FOOD GLOW UP

Okay, squad, time to level up your magnesium game. The mineral that quietly runs hundreds of functions in your body—from energy production to muscle chill mode—is more important than you probably give it credit for. And the best way to top up? Food. Real food. Let’s chew through which eats bring you magnesium, how to eat them smart so your body actually absorbs it, and sneaky bonus routes like baths or topical oils.

First, the star players. You’ll want foods that pack the magnesium punch. Seeds and nuts are the heavy hitters—pumpkin seeds (pepitas) deliver about 159 mg per 30 g, chia seeds bring around 114 mg, almonds about 80 mg, cashews near 75 mg. Legumes are champs too. Then leafy greens like spinach (especially boiled) bring in decent magnesium (½ cup boiled spinach gives you about 57 mg). Whole grains like cooked brown rice (½ cup gives roughly 72 mg) also help. Meat and seafood count—salmon, chicken, beef offer smaller doses but they contribute (think 30 mg in 100 g salmon, or ~24 mg in 80 g roasted chicken). Avocado, peanuts, whole wheat bread, milk—all these little bits add up.

You might eat a spinach salad, sprinkle pumpkin seeds, toss in legumes and a scoop of quinoa, serve with a bit of grilled chicken or fish—and boom, your magnesium is creeping up without you feeling like you’re doing a “mineral diet.” Variety is your friend.

But here’s where it gets smart: just eating magnesium-rich food isn’t enough. You want your body to absorb it, not just let it pass through. So try to eat magnesium foods along with protein and vitamin D sources. Protein helps carry minerals via the gut lining; vitamin D boosts your intestine’s ability to absorb minerals. Also aim for whole, minimally processed foods—refining strips out the minerals. And avoid crowding magnesium foods with blockers: big doses of zinc or calcium in the same meal can compete and reduce absorption. High fiber is great for your gut, but some tough, non fermentable fiber types can bind magnesium; same with compounds like phytates (found in seeds, grains) and oxalates (in some greens, nuts). Tricks like soaking, sprouting, fermenting grains and legumes reduce phytate content and free up magnesium for absorption.

Cooking methods matter. Avoid boiling veggies in tons of water for long periods, because magnesium dissolves into water. If you must boil, use minimal water and use that water (e.g. in soups) rather than discarding it. Steaming or microwaving tends to retain more minerals. Also don’t overcook whole grains—keep them slightly al dente so you don’t leach more magnesium. And when you roast nuts or seeds, moderate temperature and time helps them stay potent.

Now, if you’re doing all that and still want more magnesium, there are backup routes. Supplementation is one: various magnesium compounds (magnesium citrate, glycinate, oxide, etc.) are used to top up intake. Always check doses and your body’s reaction, because too much can upset digestion. Another interesting route is transdermal absorption—via Epsom salt baths, magnesium oils, or lotions. There’s some pilot evidence suggesting that soaking in magnesium sulfate (Epsom salts) baths can slightly boost plasma magnesium and urinary magnesium levels. A small study of 19 people bathing daily for a week reported modest rises in blood magnesium levels. But caution: reviews (like the 2017 Nutrients review) say the science behind transdermal magnesium is weak and not fully proven—your skin is a tough barrier and most absorption might happen via hair follicles or sweat glands, which make up only a small portion of surface area. Use it as a fun bonus, not your main magnesium plan.

WEEKLY MAGNESIUM MEAL PLAN

Day 1

Breakfast: Overnight oats with chia seeds, almond butter, and banana slices.

Lunch: Quinoa salad with black beans, avocado, corn, and pumpkin seeds.

Dinner: Grilled salmon with steamed spinach and roasted sweet potato.

Self-care: End the day with a 20-minute Epsom salt bath to relax muscles.

Day 2

Breakfast: Whole wheat toast with smashed avocado and a poached egg.

Lunch: Lentil soup with a side of whole grain bread.

Dinner: Chicken stir fry with broccoli, cashews, and brown rice.

Self-care: Apply magnesium lotion to calves before bed for muscle recovery.

Day 3

Breakfast: Greek yogurt parfait with flax seeds, blueberries, and a sprinkle of almonds.

Lunch: Spinach and chickpea curry with whole grain naan.

Dinner: Baked trout with quinoa pilaf and roasted Brussels sprouts.

Self-care: Skip the bath, but use a magnesium oil spray post-dinner walk.

Day 4

Breakfast: Smoothie with spinach, frozen mango, chia seeds, and soy milk.

Lunch: Tofu and veggie stir fry with sesame seeds and brown rice.

Dinner: Lean beef chili with black beans, avocado slices on top.

Self-care: Treat yourself to a magnesium bath to reset mid-week.

Day 5

Breakfast: Peanut butter on whole wheat toast with dried apricots on the side.

Lunch: Edamame and soba noodle salad with pumpkin seeds and sesame oil.

Dinner: Roasted chicken with Swiss chard sauté and quinoa.

Self-care: Magnesium lotion on shoulders 30 minutes before sleep.

Day 6

Breakfast: Scrambled eggs with spinach and mushrooms, plus a slice of whole wheat toast.

Lunch: Mediterranean grain bowl with farro, chickpeas, olives, cucumber, and feta.

Dinner: Grilled mackerel with steamed broccoli and sweet potato mash.

Self-care: Evening Epsom soak, light some candles, Netflix (or whatever floats your boat) after.

Day 7

Breakfast: Oatmeal with chia seeds, walnuts, and pear slices.

Lunch: Black bean tacos with avocado, salsa, and whole wheat tortillas.

Dinner: Baked chicken breast with roasted beets, kale salad, and brown rice.

Self-care: Rub magnesium lotion on arms and legs before winding down.

TOP TIPS

• Seeds, nuts, legumes, and leafy greens are your daily magnesium anchors.

• Mix plant proteins (beans, lentils, tofu) with animal proteins (fish, chicken, eggs) for variety and better absorption.

• Cook greens lightly (steam or sauté instead of boiling to death) to keep magnesium intact.

• Rotate grains—brown rice, quinoa, oats, farro—for steady intake without boredom.

• Pair magnesium foods with vitamin D (fish, eggs, fortified dairy or soy) and protein for maximum absorption.

• Epsom salt baths twice or three times a week - 'keep it relaxing, not overkill.'

• A magnesium lotion or oil spray is best applied at night for wind-down (30 minutes before bed) or after exercise for recovery.

REFERENCES

“Report on Absorption of magnesium sulfate (Epsom salts) across the skin” — Waring et al. (University of Birmingham)

“Myth or Reality — Transdermal Magnesium?” — Gröber et al., Nutrients, 2017

“Magnesium in biology — food sources” — Wikipedia (citing nutrient databases)