Magnesium is important for normal muscle and nerve function, and severe magnesium deficiency can cause muscle cramps. However, the claim that five magnesium-rich foods will prevent leg cramps within exactly 7 days isn’t established. Office of Dietary Supplements+1
5 good magnesium-rich foods
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Pumpkin seeds: about 156 mg per 1 oz (28 g)
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Chia seeds: about 111 mg per 1 oz
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Almonds: about 80 mg per 1 oz
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Cooked spinach: about 78 mg per ½ cup
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Cashews: about 74 mg per 1 oz Office of Dietary Supplements
Other useful sources include beans, whole grains, peanuts, yogurt, and bananas.
For adults, recommended magnesium intake is roughly 310–320 mg/day for women and 400–420 mg/day for men, depending on age and sex. Office of Dietary Supplements
Don’t assume cramps mean magnesium deficiency. Nighttime cramps can also be related to muscle fatigue, medications, dehydration, nerve problems, or circulation issues. If cramps are frequent or severe, it’s worth discussing them with a healthcare professional rather than automatically taking magnesium supplements.
Also, high-dose magnesium supplements can cause diarrhea and abdominal cramping, and very high amounts can be dangerous. The adult upper limit of 350 mg/day applies to magnesium from supplements and medications, not magnesium naturally present in food. Office of Dietary Supplements
