Be me

Yes I do lots of cardio and it also happen to me in my eyelid & calves when I start eating like shit , I just add more magnesium rich food and they disappear in a matter of hours .

>eat 15 bananas
>take one small pill
which is the best way to get magnesium?

Why would you eat 15 banana ? Why not make your diet full of WHOLE FOOD that almost ALL contain magnesium ? Which means you just CAN'T be deficient in anything as long as you keep the diversity & total volume of food high enough .

The lower the caloric density the higher the micro density , it's true for 95%+ of foods , getting every micro at 1-2 time RDA is absolutely not a problem and you don't need to do meme like megadosing on ONE type of food .

People should fucking stop thinking like 1 food = 1 micro etc.

tell me what you eat in a day to get enough magnesium. I'll wait.

Buddy of mine has epilepsy, and loathed the medication. So he did some research, and found out that magnesium stops seizures. So he started taking magnesium supplements, and stopped taking his meds, and he hasn't had a seizure in over a decade.

Just eat a bowl of oats with some nuts and you'll get at least 200mg of magnesium.

at least 4 cup of anything leafy & green , none of them contain less than 6% RDA and some go up to 10 % . 24-40%

Around 50 g of nuts everyday alternating between different kind , even the worst one for magnesium content ( hazel ) still have 20% RDA and the best one ( almond ) go up to 35%. 20-35% .

Always get a portion of oats in the day , for breakfast or afternoon , 100g of oats is 35 % , 50g of oats would still be ~17%
( And this amount is true for others grains & most legumes , whole wheat , kidney/black beans .

One single cup of milk has 7% , if you don't consume dairy milk you can get soymilk , one single cup has 10%

100Kcals of sweet potatoes ? 8% , regular potatoes ? 8% too .

Every non leafy green veg also has around 4% per cup minimum .

You don't need to target a micro , by eating what I listed you get 100% RDA magnesium & also 100% + rda of close to everything

most spices will also give you around 1% per grams ; can't really put high amount of spices tho , but it's also true for real cocoa powder that can go easily go in high amount ( 5g+) in oats.

The thing you must keep in mind is that the point of eating this is NOT to get magnesium ,it's to eat cook live & have fun in general , when you eat real whole food the macro & micro automatically aligns up correctly

so your eating 1060kcals of oats everyday to get your daily magnesium needs?

Read & You don't eat one food for one micro , you don't mega dose on one food for a micro , it's stupid , not natural & not enjoyable , every healthy whole food contains magnesium & if your diet is only made of real healthy foods you can't be magnesium deficient , zinc deficient , anything deficient