Buy vitamins and supplements
Groceries
Spinach (150 mg/cup cooked)
Nuts & Seeds Pumpkin seeds (150–170 mg/oz), Almonds, Sunflower seeds
Legumes Black beans (120 mg/cup), Lentils, Chickpeas
Whole Grains Quinoa (118 mg/cup), Brown rice, Oats
Fatty Fish Mackerel, Salmon, Halibut (80–90 mg/serving)
Dark Chocolate 65 mg/oz (70–85% cocoa)
Group Recommended Intake
Adult women 310–320 mg/day
Pregnant women ~350 mg/day
Adult men <30 400 mg/day
Adult men ≥30 420 mg/day
Deficiency Signs
Fatigue
Muscle cramps or twitching
Poor sleep
Anxiety or irritability
Irregular heartbeat
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