The easiest strategy is spreading magnesium-rich foods across the day rather than relying on one item. Example: oatmeal plus yogurt/kefir and a handful of almonds at breakfast; legumes or whole-grain options at lunch; leafy greens and whole grains at dinner; and seeds such as pumpkin seeds as a snack. This raises both fiber and magnesium intake in a practical way. Recommended intakes vary by age and sex and are typically in the hundreds of milligrams for adults, often achievable through diet. Mineral water can contribute but shouldn’t be the sole strategy. If appetite is low or diet is restricted, a personalized plan may be needed.