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Top 10 foods richest in magnesium: the list and recommended daily intakes

10/14/2026

Your body does not produce magnesium: it must be obtained regularly from your diet. Discover ten magnesium-rich foods, their magnesium content per 100g and the intake per serving.

📌︎ Key points

✓Pumpkin seeds provide around 592mg of magnesium per 100g. A 30g portion provides 178mg, which is 47% of the Nutrient Reference Value (NRV).
✓The portion size matters: 100g of cooked periwinkle meat provides 83% of the NRV, compared with 16% for 30g of dark chocolate containing around 70% cocoa.
✓Cramps, twitching eyelids or disturbed sleep: these symptoms alone are not sufficient to diagnose a magnesium deficiency. If they persist, seek medical advice.

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Dietary supplements and seasonality: the annual supplementation calendar

Changes in light, temperature, diet or lifestyle… Your body doesn’t cope with every season in the same way. Find out how to adapt your dietary supplements wisely throughout the year.

📌︎ Key takeaways

✓Seasonal changes influence certain physiological parameters, particularly circadian rhythms and vitamin D levels.
✓In spring, the focus can be on vitality, liver support and defences against seasonal allergens.
✓In summer, antioxidants and flavonoids help manage sun exposure, whilst melatonin can occasionally help you fall asleep.
✓In autumn, probiotics, zinc and vitamin C help prepare the body nutritionally for the colder months.
✓In winter, reduced exposure to UV light very often calls for vitamin D supplementation.

10/06/2026

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Advice Tiredness

Low energy in summer: 5 natural ways to get back in shape!

Heat, disrupted routines, disturbed sleep... Summer fatigue is a common phenomenon. Why do we experience this drop in energy in summer? Discover 5 natural solutions to regain your vitality.

08/12/2026

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Advice Tiredness

Hydration in summer: which nutrients should you prioritise?

It is often thought that simply drinking enough water is enough to stay well hydrated in summer. However, other factors come into play. Electrolytes, minerals, diet… Find out how to maintain a good fluid balance to avoid dehydration.

07/30/2026

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Features Tiredness

Vitamin B9 deficiency: symptoms, causes and natural solutions

Persistent tiredness, difficulty concentrating, headaches... Think you're suffering from vitamin B9 deficiency? Find out the warning signs, the causes and the natural solutions to remedy the situation.

05/06/2026

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Advice Tiredness

5 foods to eat if you have low serum folate

Essential for the formation of red blood cells, folate (vitamin B9) plays a key role in many biological mechanisms. Here are the main causes of low serum folate levels and 5 foods to choose.

02/27/2026

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Guides and tutorials Tiredness

Vitamin course: known benefits & recommended supplements

Can a vitamin course really make a difference? What results can you expect, which vitamins should you target and, above all, which products should you choose? Discover all the benefits of a vitamin course, and which supplements are recommended.

01/08/2026

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Blog Tiredness

Top 10 foods richest in magnesium: the list and recommended daily intakes

Dietary supplements and seasonality: the annual supplementation calendar

Low energy in summer: 5 natural ways to get back in shape!

Hydration in summer: which nutrients should you prioritise?

Vitamin B9 deficiency: symptoms, causes and natural solutions

5 foods to eat if you have low serum folate

Vitamin course: known benefits & recommended supplements

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