Yes, comfortably — one 28 g handful of pumpkin seeds carries more magnesium than the Blueprint dose.
Watch pumpkin seeds and almonds prices →Can you get it from food?
This is the one where food wins outright. Pumpkin seeds run about 156 mg per 28 g serve, which already exceeds the 150 mg in the Longevity Mix. Chia seeds bring roughly 111 mg for the same serve, almonds about 80 mg, cashews about 74 mg. Brazil nuts sit near 376 mg per 100 g, almonds around 270 mg and cashews about 260 mg. Add leafy greens, legumes and wholegrains across a day and the Australian RDI is reachable without a tub — which is a different conclusion from most of this series, and worth saying plainly.
| Food | To match the dose | |
|---|---|---|
| Pumpkin seeds | ~28 g (one handful) | ~156 mg — beats the Blueprint dose on its own |
| Chia seeds | ~38 g | ~111 mg per 28 g |
| Almonds | ~53 g | ~80 mg per 28 g; ~270 mg per 100 g |
| Cashews | ~57 g | ~74 mg per 28 g; ~260 mg per 100 g |
| Brazil nuts | ~40 g | ~376 mg per 100 g — the densest of the nuts |
Every good source here is a plant food, so this is one nutrient where vegetarian and vegan diets tend to do well rather than badly.
What the research actually shows
Magnesium is a genuine dietary requirement, not an optional extra, and Australian intake surveys consistently find a meaningful share of adults below the recommended intake. On sleep specifically, a systematic review and meta-analysis of oral magnesium in older adults with insomnia found sleep onset latency was 17.36 minutes shorter after supplementation than placebo. The picture isn't uniform: across eight sleep-related studies, five reported improvements, two found none, and one was mixed.
On certainty: Worth putting the Blueprint dose in context. Australia's Recommended Dietary Intake is 400–420 mg daily for adult men and 310–320 mg for adult women. At 150 mg, the Longevity Mix supplies well under half of that — so it's a supplement in the literal sense, topping up a diet, not replacing one.
The studies referenced
-
Oral magnesium supplementation for insomnia in older adults: a systematic review and meta-analysis
Sleep onset latency 17.36 minutes shorter after magnesium versus placebo. Of eight sleep-related studies, five reported improvement, two none, one mixed. -
Examining the effects of supplemental magnesium on self-reported anxiety and sleep quality: a systematic review
Reviews the self-reported sleep quality and anxiety literature and its limitations. -
Magnesium — Nutrient Reference Values for Australia and New Zealand
Sets the Australian RDI at 400–420 mg/day for adult men and 310–320 mg/day for adult women.