“Food First” is the right approach. Here are the top foods for magnesium. Magnesium deficiency is very rare and supplements are rarely needed.
Note the nonsense in #3: “Shredded wheat (plain, unfrosted).” UNFROSTED?? Are they nuts?
1. Nuts and seeds
Almonds (roasted): 1 ounce = 80 milligrams of magnesium (20% of the recommended dietary allowance).
Cashews (roasted): 1 ounce = 72 milligrams of magnesium (18% RDA).
Flaxseed (whole): 1 tablespoon = 40 milligrams of magnesium (10% RDA).
Peanuts (dry roasted): 1 ounce = 49 milligrams of magnesium (12% RDA).
Pumpkin seeds (hulled, roasted): 1 ounce = 150 milligrams of magnesium (37% RDA).
2. Legumes
Black beans (boiled): 1/2 cup = 60 milligrams of magnesium (15% RDA).
Edamame (cooked, prepared): 1/2 cup = 50 milligrams of magnesium (12% RDA).
Lima beans (cooked): 1/2 cup = 40 milligrams of magnesium (10% RDA).
3. Fiber-rich whole grains
Quinoa (cooked): 1/2 cup = 60 milligrams of magnesium (15% RDA).
Shredded wheat (plain, unfrosted): 1 cup = 56 milligrams of magnesium (14% RDA).
4. Low-fat dairy products
Milk (nonfat): 1 cup = 24-27 milligrams of magnesium (7% RDA).
Yogurt (plain, low fat): 8 oz. = 42 milligrams of magnesium (10% RDA).
5. Greens
Spinach (cooked): 1/2 cup = 78 milligrams of magnesium (19% RDA).
6. Chocolate
Dark chocolate (70-85% cocoa): 1 oz. = 64 milligrams of magnesium (16% RDA).
Studies prove otherwise:
Suboptimal magnesium status in the United States: are the health consequences underestimated?
https://pubmed.ncbi.nlm.nih.gov/22364157/
Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis
https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC5786912/
Where did you hear that “magnesium deficiency is very rare?”
sorry but your statement about mag deficiency being rare is completely untrue. It’s actually quite common and the toxins in the environment block your ability to absorb mag when not supplementing.