Mag­ne­sium Sources

Alternative Medicine - - Editor’s Picks -

Mag­ne­sium is found nat­u­rally in many foods. In gen­eral, foods con­tain­ing di­etary fiber pro­vide mag­ne­sium. Green leafy veg­eta­bles, such as spinach, as well as legumes, nuts, seeds, and whole grains, are all good sources. Meats and milk have in­ter­me­di­ate mag­ne­sium con­tent, whereas re­fined foods gen­er­ally have the low­est con­tent. An­other good source of mag­ne­sium is wa­ter (tap, bot­tled, or min­eral).

It's also worth not­ing that the lev­els of mag­ne­sium in food de­pend on the lev­els found in the soil in which it is grown. Avoid com­mer­cially farmed foods—be­cause pes­ti­cides and fer­til­iz­ers of­ten de­plete the soil of its mag­ne­sium. Or­ganic farm­ing with good crop ro­ta­tion pro­duces food with the high­est lev­els of mag­ne­sium.

Mag­ne­sium sup­ple­ments come in many forms. Mag­ne­sium cit­rate, gly­ci­nate tau­rate, or as­par­tate are the best forms for sup­ple­men­ta­tion be­cause they have the high­est ab­sorp­tion rate. Avoid mag­ne­sium car­bon­ate, mag­ne­sium sul­fate, mag­ne­sium glu­conate, and mag­ne­sium ox­ide, be­cause the body ab­sorbs them poorly. Mag­ne­sium stearate, an­other sup­ple­ment, does not con­tain mag­ne­sium for the body; rather, it is a com­pound cre­ated for sup­ple­ment man­u­fac­tur­ing. Check mul­tivi­ta­min la­bels, too, be­cause many con­tain only a small amount of mag­ne­sium—in which case you'll need to add pure mag­ne­sium to your sup­ple­ment reg­i­men.

Main­tain­ing the proper level of mag­ne­sium is cen­tral to a healthy life­style. The body will in­di­cate whether too much mag­ne­sium is con­sumed through food; com­mon side ef­fects of over­con­sump­tion in­clude di­ar­rhea and nau­sea. Mag­ne­sium can in­ter­act with med­i­ca­tions, so be sure to con­sult a health­care pro­fes­sional be­fore tak­ing a mag­ne­sium sup­ple­ment.



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