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Hi guys, Michelle Phelan here, Nutritionist at Blossom Bariatrics and today I’m going to share with you some amazing tips and some awesome finds at the grocery store.

Today I’d like to discuss some concerns for magnesium deficiency. Signs of magnesium deficiency are high blood pressure, muscle cramping, like leg cramps, calf cramps, even eye twitches can be a sign of magnesium deficiency. Some others of course would be hormonal imbalances, like PMS, anxiety, right? Who’s not a little anxious all the time, muscle tension, muscle soreness, even some fibromyalgia. Interestingly enough, migraines, fatigue, and osteoporosis. Now did you guys know that one half of your magnesium stores are actually in your bones. So as much as we talk about calcium for bone health, magnesium is much, is very important if not a little bit more important.

The top foods that supply the most magnesium are spinach is #1. Chard is #2, pumpkin seeds #3. Your Greek yogurt, as long as it has less than 8 grams of sugar per serving guys, okay. Almonds, black beans, avocados, right, avocados are great for cramping by the way. Dark chocolate, but I have to put a little disclaimer about this dark chocolate. A cool little tip, here’s a little side note too. I’m not sure if everybody knows this, but, if you’re suffering from chocolate cravings, guess what? You’re low in magnesium. Yep, I know, pretty cool, right? But this is where you have to be very, very careful with the type of chocolate that you get. Those Hershey kisses aren’t going to do it. Okay? Not only are they full of sugar, that’s something called milk chocolate and it’s not the kind of chocolate you’re body is really needing. So, it needs to be at least 74% cacao, and that’s the chocolate you’re looking for. Basically, people know what has dark chocolate in it, but it needs to be 74% dark chocolate. Alright, now that took a little fun out of the chocolate for you. And, last, but not least, figs. I know weird right?

So the best supplements for magnesium are obviously folks powdered and capsules. Tablets are pretty tough. They’re tough to break down in a sleeve or in a pouch with the gastric bypass patient. They typically don’t break down very well or at all. So you’re going to want look for a powdered form or capsules where you can swallow them or break them open and sprinkle them into your drinks or your protein shakes. Alright, that being said, you’re going to look for magnesium glycinate, magnesium malate, and magnesium threonate. Now these are all what we call chelated, which means that they are bound, that the magnesium is bound to a protein or a salt, which enables the body to absorb it much better. So those are the formulas you’re going to look for. Magnesium citrate is wonderful for things like constipation. So if you are consistently constipated, right, you need some magnesium citrate.

Thanks for watching. If you have any additional questions, please feel free to check out our website at and be sure to check out our YouTube channel as well.

As always, have a healthy day.


Blossom Bariatrics is a weight loss surgery center located in Las Vegas, Nevada. Award winning surgeon, Dr. Thomas Umbach, is dedicated to helping individuals improve their health, and live more fulfilling lives by losing their excess weight.

Over the years, Dr. Tom has helped hundreds of patients lose thousands of pounds through the gastric bypass, gastric lap band and gastric sleeve procedures. His patients have truly Blossomed as they have gone on to enjoy the simple pleasures of life again; such as playing with their children or grandchildren, riding a roller coaster for the first time, or starting to date and travel.

Dr. Tom Umbach is a nationally recognized, fellowship-trained Las Vegas bariatric surgery specialist. His gastric bypass practice specializes in both advanced and traditional laparoscopic (minimally invasive) procedures. The bariatric practice delivers outcomes that exceed national averages of weight-management success due to Dr. Umbach’s surgical expertise, compassionate care, and exemplary pre- and post-surgery services.

If you are looking for the premier weight loss surgery center located in Las Vegas, Nevada contact Blossom Bariatrics today at (702) 463-3300 or visit