What are the primary nutritional sources of magnesium?
Dietary sources of magnesium are primarily dark leafy vegetables, whole grains, nuts, beans, and seafood. A typical Western diet contains less than the FDA recommended 420 mg for males and 320 mg for women, because the soil in which fruits and vegetables are grown is depleted of magnesium. Also, Western diets are rich in refined grains, and as much as 90% of the Mg is lost in processing. Hard water is a source of dietary magnesium. Globally, magnesium intake has dropped due to increased consumption of processed (refined) grains and increased water softening.