Seaweed and green leafy vegetables like spinach and Swiss chard can be excellent sources of magnesium, as are some beans, nuts, and seeds, like pumpkin, sunflower, and sesame seeds. Avocados also contain magnesium. Juicing your vegetables is an excellent option to ensure you’re getting enough of them in your diet.
However, most foods grown today are deficient in magnesium and other minerals, so getting enough isn’t simply a matter of eating magnesium-rich foods (although this is important too). According to Dr. Dean:
“Magnesium is farmed out of the soil much more than calcium… A hundred years ago, we would get maybe 500 milligrams of magnesium in an ordinary diet. Now we’re lucky to get 200 milligrams.”
Herbicides, like glyphosate also act as chelators, effectively blocking the uptake and utilization of minerals in so many foods grown today. As a result, it can be quite difficult to find truly magnesium-rich foods. Cooking and processing further depletes magnesium.
Meanwhile, certain foods can actually influence your body’s absorption of magnesium. If you drink alcohol in excess, for instance, it may interfere with your body’s absorption of vitamin D, which in turn is helpful for magnesium absorption. If you eat a lot of sugar, this can also cause your body to excrete magnesium through your kidneys, “resulting in a net loss,” according to Dr. Danine Fruge, associate medical director at the Pritikin Longevity Center in Florida.9 The following factors are also associated with lower magnesium levels:
- Excessive intake of soda or caffeine
- Older age (older adults are more likely to be magnesium deficient because absorption decreases with age and the elderly are more likely to take medications that can interfere with absorption)
- Certain medications, including diuretics, certain antibiotics (such as gentamicin and tobramycin), corticosteroids (prednisone or Deltasone), antacids, and insulin
- An unhealthy digestive system, which impairs your body’s ability to absorb magnesium (Crohn’s disease, leaky gut, etc.)
Calcium, Vitamin K2, and Vitamin D Must Be Balanced with Magnesium
It may seem like you could remedy the risks of low magnesium simply by taking a supplement, but it’s not quite that simple. When you’re taking magnesium, you need to consider calcium, vitamin D3 and vitamin K2 as well, since these all work synergistically with one another. Excessive amounts of calcium without the counterbalance of magnesium can lead to a heart attack and sudden death, for instance. Research on the Paleolithic or caveman diet has shown that the ratio of calcium to magnesium in the diet that our bodies evolved to eat is 1-to-1.11Americans in general tend to have a higher calcium-to-magnesium ratio in their diet, averaging about 3.5-to-1.
If you have too much calcium and not enough magnesium, your muscles will tend to go into spasm, and this has consequences for your heart in particular. “What happens is, the muscle and nerve function that magnesium is responsible for is diminished. If you don’t have enough magnesium, your muscles go into spasm. Calcium causes muscle to contract. If you had a balance, the muscles would do their thing. They’d relax, contract, and create their activity,” Dr. Dean explains.
When balancing calcium and magnesium, also keep in mind that vitamins K2 and D need to be considered. These four nutrients perform an intricate dance together, with one supporting the other. Lack of balance between these nutrients is one of the reasons why calcium supplements have become associated with increased risk of heart attacks and stroke, and why some people experience vitamin D toxicity. Part of the explanation for these adverse side effects is that vitamin K2 keeps calcium in its appropriate place. If you’re K2 deficient, added calcium can cause more problems than it solves, by accumulating in the wrong places, like your soft tissue.
Similarly, if you opt for oral vitamin D, you need to also consume it in your food or take supplemental vitamin K2 and more magnesium. Taking mega doses of vitamin D supplements without sufficient amounts of K2 and magnesium can lead to vitamin D toxicity and magnesium deficiency symptoms, which include inappropriate calcification that may damage your heart.
Tips for Increasing Your Magnesium Levels
One way to really increase your magnesium, as well as many other important plant-based nutrients, is by juicing your greens. I typically drink one pint to one quart of fresh green vegetable juice every day, and this is one of my primary sources of magnesium. Organic foods may have more magnesium if grown in nutrient-rich soils but it is very difficult to make that determination. If you opt for a supplement, be aware that there are a wide variety of magnesium supplements on the market, because magnesium must be bound to another substance. There’s simply no such thing as a 100 percent magnesium supplement.
The substance used in any given compound can affect the absorption and bioavailability of the magnesium, and may provide slightly different, or targeted, health benefits. The table that follows summarizes some of the differences between the various forms. Magnesium threonate and citrate are some of the best sources, as it seems to penetrate cell membranes, including your mitochondria, which results in higher energy levels. Additionally, it also penetrates your blood-brain barrier and seems to do wonders to treat and prevent dementia and improve memory. If you take a supplement, you can use the “bowel test” to determine if you’re taking too much magnesium. Dr. Dean explains:12
“The best way to tell if you are getting enough magnesium is the “bowel test”. You know when you have too much magnesium when your stools become loose. This, in fact, may be a blessing for people with constipation… [which] is one of the many ways magnesium deficiency manifests.”
Besides taking a supplement, another way to improve your magnesium status is to take regular Epsom salt baths or foot baths. Epsom salt is a magnesium sulfate that can absorb into your body through your skin. Magnesium oil can also be used for topical application and absorption. Whatever supplement you choose, be sure to avoid any containing magnesium stearate, a common but potentially hazardous additive.
|Magnesium glycinate is a chelated form of magnesium that tends to provide the highest levels of absorption and bioavailability and is typically considered ideal for those who are trying to correct a deficiency.||Magnesium oxide is a non-chelated type of magnesium, bound to an organic acid or a fatty acid. Contains 60 percent magnesium, and has stool softening properties|
|Magnesium chloride/Magnesium lactate contain only 12 percent magnesium, but has better absorption than others, such as magnesium oxide, which contains five times more magnesium||Magnesium sulfate/Magnesium hydroxide (milk of magnesia) are typically used as laxatives. Be aware that it’s easy to overdose on these, so ONLY take as directed|
|Magnesium carbonate, which has antacid properties, contains 45 percent magnesium||Magnesium taurate contains a combination of magnesium and taurine, an amino acid. Together, they tend to provide a calming effect on your body and mind|
|Magnesium citrate is magnesium with citric acid, which like most magnesium supplements has laxative properties but is well absorbed and cost effective||Magnesium threonate is a newer, emerging type of magnesium supplement that appears promising, primarily due to its superior ability to penetrate the mitochondrial membrane, and may be the best magnesium supplement on the market|