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
Unfortunately, there are certain curcumin formulations being sold that have safety issues regarding the selection of raw materials and efficacy of study design.
One capsule of NovaSOL® contains over six times the amount of Tween-80 normally found in our diet. Again, Tween-80 is known to be well-tolerated up to 100 mg per day, but the health issues with consumption of larger quantities on a regular basis are unknown.
Most curcumin products have excellent safety profiles, however, Schiborr (2014) reported side-effects from the use of NovaSOL® within a group of 23 human participants including:
- Mild nausea (seven females, three males)
- Vomiting (one female)
- Mild fatigue (one female)
- Mild headache (one female)
- Mild stomach ache (one female)
- Incidental regurgitation (one female)
Unfortunately, NovaSOL’s® use of Tween-80 may be the cause of these side effects, since there is no human biosafety data with NovaSOL’s® serving size of Tween-80. Furthermore, studies using BCM-95® have also reported a higher incidence of side effects including raised liver enzymes, blood thinning effects and worsening of GI symptoms in one study (Chandran and Goel, 2012).