MAGNESIUM: HERO OR HYPE?
• Muscle cramps, spasms or tension?
• Premenstrual syndrome (PMS)
• Fatigue and low energy?
• Irregular heartbeat?
• Headaches
• Difficulty sleeping
• Low bone density
• Premenstrual syndrome
• Low appetite?

By The Way, this can also be used orally as a laxative, but it is easy to overdo, potentially causing uncomfortable toilet related accidents.
Just a note, you may find magnesium oil makes your skin tingle, generally this reduces as your magnesium stored improve, but you can always wash it off as soon as it dries, to reduce the sensation.
Table 1: Selected Food Sources of Magnesium [2]
Food Milligrams (mg) per serving Percent DV*
Almonds, dry roasted,1 ounce 80 20
Spinach, boiled, ½ cup 78 20
Cashews, dry roasted, 1 ounce 74 19
Peanuts, oil roasted, ¼ cup 63 16
Cereal, shredded wheat, 2 large biscuits 61 15
Soymilk, plain or vanilla, 1 cup 61 15
Black beans, cooked, ½ cup 60 15
Edamame, shelled, cooked, ½ cup 50 13
Peanut butter, smooth, 2 tablespoons 49 12
Bread, whole wheat, 2 slices 46 12
Avocado, cubed, 1 cup 44 11
Potato, baked with skin, 3.5 ounces 43 11
Rice, brown, cooked, ½ cup 42 11
Yogurt, plain, low fat, 8 ounces 42 11
Breakfast cereals, fortified with magnesium 40 10
Oatmeal, instant, 1 packet 36 9
Kidney beans, canned, ½ cup 35 9
Banana, 1 medium 32 8
Salmon, Atlantic, farmed, cooked, 3 ounces 26 7
Milk, 1 cup 24-27 6–7
Halibut, cooked, 3 ounces 24 6
Raisins, ½ cup 23 6
Chicken breast, roasted, 3 ounces 22 6
Beef, ground, 90% lean, pan broiled, 3 ounces 20 5
Broccoli, chopped and cooked, ½ cup 12 3
Rice, white, cooked, ½ cup 10 3
Apple, 1 medium 9 2
Carrot, raw, 1 medium 7 2
*DV = Daily Value. The U.S. Food and Drug Administration (FDA) developed DVs to help consumers compare the nutrient contents of products within the context of a total diet. The DV for magnesium used for the values in Table 2 is 400 mg for adults and children age 4 years and older [11]. This DV, however, is changing to 420 mg as the updated Nutrition and Supplement Facts labels are implemented [12]. The updated labels must appear on food products and dietary supplements beginning in January 2020, but they can be used now [13]. FDA does not require food labels to list magnesium content unless a food has been fortified with this nutrient. Foods providing 20% or more of the DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet.
1. Journal of Nutrition Research, 1991. Baghurst, K.I.; Dreosti, I.E.; Syrette, J.A.; Record, S.J.; Baghurst, P.A.; Buckley, R.A. Zinc and magnesium status of Australian adults; Volume 11; pgs 23-32
2.U.S. Department of Agriculture, Agricultural Research Service, 2019. Food database. https://fdc.nal.usda.gov/. Accessed 18/10/2019