Magnesium is an essential mineral for the functioning of the human body. Although supplements such as bisglycinate have gained popularity, dietary intake remains the safest and most sustainable way to meet daily needs.
Among the foods richest in magnesium are pumpkin seeds, almonds, cashews, walnuts, and pure cocoa. These products can easily be incorporated into snacks or as a complement to salads and yogurts.
Green leafy vegetables such as spinach, chard, and kale also provide significant amounts of magnesium, as do legumes (lentils, chickpeas, and beans). Regular consumption of whole grains, such as oats and brown rice, also contributes to your daily intake.
According to the World Health Organization, adults require between 300 and 400 mg of magnesium per day. A balanced diet can meet this requirement without the need for supplements, except in cases of diagnosed deficiency or special situations.
In short, combining a diet rich in seeds, nuts, green vegetables, and legumes is a practical way to maintain adequate magnesium levels. This strategy, combined with healthy habits, promotes energy, rest, and cardiovascular health.
In terms of comparison with supplements, a handful of almonds (30 g) provides about 80 mg of magnesium, of which the body absorbs between 24 and 40 mg due to its 30–50% bioavailability. In contrast, a 200 mg capsule of magnesium bisglycinate can provide between 140 and 180 mg of magnesium that is actually absorbed, thanks to its higher bioavailability (70–90%). This shows that the supplement is more efficient in terms of the amount absorbed, although food offers additional benefits that no supplement can replace.