Top Iron-Rich Foods
| Rank | Food | Mechanism | Dosage | Warnings |
|---|---|---|---|---|
| #1 | Pumpkin Seeds | 262mg/100g (62% DV). Also zinc + omega-3. Most concentrated dietary magnesium source.... | — | ... |
| #2 | Almonds | 270mg/100g (64% DV). Also vitamin E for membrane protection. Soak 8h to reduce phytates.... | — | ... |
| #3 | Spinach | 79mg/100g (19% DV). Cook to reduce oxalates → better Mg availability.... | — | ... |
| #4 | Dark Chocolate | 228mg/100g (54% DV). 85%+ cocoa solids. Also theobromine for mood.... | — | ... |
| #5 | Black Beans | 70mg/100g (17% DV). Also fiber + protein. Soak + cook for best absorption.... | — | ... |
💊 Supplement Options
Magnesium Glycinate
Why: Chelated to glycine. 80% absorption. Calms NMDA receptors → improved sleep + anxiety. Minimal GI effects.
Dosage: 200-400mg before bed
Magnesium L-Threonate
Why: Only form that crosses BBB effectively. Improves cognitive function + synaptic plasticity.
Dosage: 1-2g Magtein daily