We have established that to some extent, most people are deficient in magnesium, and that food sources usually do not have a high enough magnesium content to exert a rapid change of levels in the body. This means there is a pivotal need for high quality and effective magnesium supplementation. Unlike other natural substances, magnesium supplements come in many different forms, each with their own strengths and weaknesses. Let’s explore the differences in forms so that you can identify which one is best for you. Both in nature and in supplements, minerals such as magnesium, zinc, and calcium must be
Getting your Magnesium through Food and Supplementation.
Now that we have established why magnesium is so important for essential cell function and how it impacts so many health conditions, we need to explore how to optimize magnesium intake. The first place to start is with food sources. Despite a decrease in the amount of magnesium found in soil, some foods still provide a valuable amount of the mineral. See the table below for the foods that have the highest levels of magnesium.
|Food||Serving Size||Mg (in mg)|
|Pumpkin or squash seeds, no shell.||60 mL (¼ cup)||317|
|Brazil nuts, without shell.||60 mL (¼ cup)||133|
|Peas, black-eyed peas, cooked||175 mL (¾ cup)||121|
|Sunflower seeds/butter.||30 mL (2 Tbsp)||120|
|Tempeh/fermented soy, cooked.||150 g (3/4 cup)||116|
|Cereals, All Bran||30 g||94-111|
|Almonds, without shell.||60 mL (¼ cup)||88-109|
|Soybeans, mature, cooked.||175 mL (¾ cup)||109|
|Salmon, Chinook, cooked.||75 g (2 ½ oz)||92|
|Spinach, cooked||125 mL (½ cup)||83|
|Swiss chard, cooked.||125 mL (½ cup)||80|
|Flaxseeds||30 mL (2 Tbsp)||78|
Table 3: Magnesium Content Per Avg. Serving Size.
2. Canadian Nutrient File 2010” [Accessed June 4th, 2016] www.hc-sc.gc.ca/fn-an/ nutrition/fiche-nutri-data/index-eng.php