Oxalates are natural compounds in some plant foods that can bind to calcium in the body. Excess oxalates may form calcium oxalate kidney stones—8 in 10 stones are this type. High-oxalate foods include spinach, beets, rhubarb, and black tea. To reduce risk, stay hydrated, limit salt and protein, avoid high-dose vitamin C, and eat calcium-rich foods like broccoli and kale with meals. Proper cooking can reduce oxalate content in plant foods.

Magnesium deficiency is far more common than many realize and may contribute to symptoms such as muscle cramps, poor sleep, anxiety, facial tics, fatigue, and even depression. Modern habits like soda consumption, excess sugar, stress, caffeine, alcohol, and certain medications can all deplete magnesium levels. Magnesium works closely with calcium to regulate muscles, nerves, sleep, mood, and overall cellular health.