Gaby says that in his clinical practice,
Magnesium deficiency was one of the most frequently encountered nutritional problems. Many patients who were suffering from one or more of the symptoms described above observed improvements that were directly attributable to magnesium supplementation. p.143
This sentiment is easy to find echoed amongst other doctors with a nutrition education. Dr. Mark Hyman and Dr. Aviva Romm both have great articles on magnesium for further reading from a clinical perspective. I recommend these articles especially if you want to try supplements. The bottom line is, most people just simply aren’t eating enough magnesium in their diets.
Hunter and gatherer societies are said to have consumed an average of 600mg of magnesium per day, while the average American according to a USDA estimate, take in only about half that, with women consuming 228mg/day and men 323mg/day. These intakes don’t even meet the 320mg RDA, and 75% of women do not achieve this benchmark through diet. Some argue that the RDA is too low, and really only avoids frank magnesium deficiency.
Furthermore, stress depletes magnesium and low stores of magnesium makes us feel more stressed out. Excess alcohol, caffeine, sugar, and phosphorus (found in meat, cheese, soda pop) can also mess with our magnesium supply. Prescription drugs such as diuretics, proton pump inhibitors, oral contraceptives, allergy and asthma medications may interfere with magnesium absorption and retention. Essentially, most of us are set up for magnesium failure. We’re not eating enough of it and the amounts that we do have are constantly pillaged by common, beloved vices of western civilization.
After having some success treating my teeth grinding with magnesium supplements (magnesium glycinate), I started experimenting. Since then I’ve treated my exertion headaches with magnesium and no longer have spontaneous eye twitches (a sign of low Mg). I also feel more even keeled, less anxious, more whole. These successes have brought me back home, to the kitchen and garden to discover how to multiply this mineral ally in my life with a bit more subtlety than a pill (though supplements definitely have a place here and I still use them as needed).
I compiled a short list of herb/wild food sources here. As you can see a certain amount of diligence and attention is needed to go this route. Keep in mind too, the magnesium content is variable with the soil these plants are grown in/how they are grown, thus these aren’t rock solid numbers.
I’ve started to rekindle a daily oatstraw infusion routine (for the 90th time?!) and encourage you to do the same or seek out this calming mineral in any way that’ll set you up for success. Here’s a tutorial on making nourishing herbal infusions from the master.
Herbal Vinegars can help here too. Excellent at extracting minerals from plants, you can make your own strong bones/calm body vinegar infused with calcium rich/magnesium rich herbs. Here's another article from Susun Weed on this easy preparation. Our strong bones vinegar is sold out currently as I work on securing more apple cider vinegar, but it will be back soon!
Wild & Herbal Sources of Magnesium:
Wild Rice: 52.5mg/cooked cup
Oatstraw: 400mg/1oz dried herb*
Seaweed : Kelp 121mg/100g, Wakame 107mg/100g,
Burdock Root: 48.8mg/1 cup boiled and drained
Dandelion Greens: 25.2 mg/1 cup boiled and drained
Purslane: 68 mg/100 g
Amaranth: 160mg/1 cup grain cooked; 73mg/1 cup leaves cooked
Nettles : 51 mg/1 cup blanched leaves
Lamb’s Quarters: 41.4mg/1 cup cooked greens)
Mint: 169mg/1oz dried
*Source: Nutritional Herbology
Pumpkin seeds: 738mg/cup
Hemp seeds: 179mg/30g
Sunflower Seeds: 150mg/1 cup
Buckwheat: 85.7mg/1cup cooked groats
Oats: 276mg/1 cup cooked