Clinical Protocol

7-Day Magnesium Loading Plan

A nutrition strategy to restore intracellular Magnesium levels (RBC), critical for 300+ enzymatic reactions including ATP production and relaxation.

Protocol Objectives
Dark Greens

Magnesium is the center atom of chlorophyll. If it's dark green, it's magnesium rich (Spinach, Chard, Beet Greens).

Seeds & Nuts

Pumpkin seeds (pepitas) are one of the highest sources. Almonds and cashews are also excellent.

Beans & Grains

Black beans, quinoa, and brown rice provide steady magnesium.

Cacao

Dark chocolate (>85%) is a potent magnesium source.

Day 1 Leafy Greens
Breakfast
Spinach Frittata
Cooked spinach condenses Mg.
Lunch
Swiss Chard Salad
Mineral rich leaf.
Dinner
Steak & Beet Greens
Don't toss beet tops.
Day 2 Pumpkin Seeds
Breakfast
Pepita Granola
Pumpkin seeds.
Lunch
Kale & Pumpkin Seed Salad
Greens + Seeds.
Dinner
Chicken Mole
Sauce uses seeds/nuts.
Day 3 Legumes
Breakfast
Black Bean Burrito
Black beans are high Mg.
Lunch
Edamame Bowl
Soybeans.
Dinner
Lentil Stew
Magnesium rich base.
Day 4 Whole Grains
Breakfast
Quinoa Porridge
High mineral grain.
Lunch
Brown Rice Bowl
Better than white.
Dinner
Buckwheat Noodles
Soba is Mg rich.
Day 5 Nuts
Breakfast
Almond Butter Toast
Dense source.
Lunch
Cashew Chicken
Cashews aid Mg.
Dinner
Walnut Crusted Fish
Healthy fats + Mg.
Day 6 Fish & Fruit
Breakfast
Banana & Yogurt
Banana has some Mg.
Lunch
Mackerel Salad
Oily fish.
Dinner
Avocado & Salmon
Avocado is high Mg.
Day 7 Indulgence
Breakfast
Cacao Smoothie
Raw cacao powder.
Lunch
Fig & Goat Cheese Salad
Figs have Mg.
Dinner
Dark Chocolate Dessert
Must be 85%+.

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Protocol Guidelines & Science
Stress Depletion

Physical and emotional stress burns through magnesium rapidly. High stress requires higher intake.

Absorption

Phytates in raw grains can block absorption. Soaking/sprouting nuts and grains improves magnesium bioavailability.

Scientific References:
1. DiNicolantonio, J. J., et al. (2018). 'Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis.' Open Heart.