Magnesium is a mineral that is essential for healthy muscles, nerves, bones and blood sugar levels.
If you don't get enough magnesium in your diet over a long time, you may be at a higher risk of health problems such as heart attack, stroke, diabetes and osteoporosis.
Many foods contain magnesium, including leafy green vegetables, such as spinach, legumes, nuts, seeds and whole grains.
Most young children in Australia get enough magnesium, but more than 1 in 3 Australian adults don't get enough magnesium every day.
If you have a magnesium deficiency or certain health problems, your doctor may recommend you take a magnesium supplement.
What is magnesium?
Magnesium is a mineral essential for healthy muscles, nerves, bones and blood sugar levels. If you don't get enough magnesium in your diet over a long time, you may be at a higher risk of health problems such as heart attack, stroke, diabetes and osteoporosis.
Many foods contain magnesium, but the main sources in Australia are cereals and non-alcoholic drinks like coffee and water.
Most people get all the magnesium they need from food. In general, foods that are high in fibre provide magnesium. Some good sources of magnesium include:
leafy green vegetables, such as spinach
legumes
nuts and seeds
whole grains
Tap, mineral, and bottled waters can also be sources of magnesium, but the amount of magnesium they contain depends on the brand.
Most young children in Australia get enough magnesium, but more than 1 in 3 people don't get enough magnesium every day.
If you have a magnesium deficiency or certain health problems that put you at risk of a deficiency, your doctor may recommend you take a magnesium supplement.
You can't get too much magnesium from food, but if you have been prescribed a magnesium supplement, it is important not to take more than the recommended dose. Having too much magnesium from a supplement can cause diarrhoea, nausea and stomach cramps.
Magnesium supplements can interfere with some other medicines you may be taking,
Always tell your doctor or pharmacist about any other medicines, supplements or over-the-counter medicines you are taking. They can advise you whether any of your medicines are likely to interact.
Green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains, are good sources [1,3]. In general, foods containing dietary fiber provide magnesium. Magnesium is also added to some breakfast cereals and other fortified foods.
Dark, leafy greens such as spinach and kale are excellent sources of magnesium, as well as nuts and seeds like almonds, cashews, and pumpkin seeds. Additionally, incorporating whole grains like quinoa and brown rice into your diet can also help boost magnesium levels.
Magnesium is widely distributed in plant and animal foods and in beverages. Green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains, are good sources [1,3]. In general, foods containing dietary fiber provide magnesium. Magnesium is also added to some breakfast cereals and other fortified foods.
A small study of 14 male participants suggests that this type is among the most bioavailable forms of magnesium, meaning it's more easily absorbed in your digestive tract than other forms ( 4 ). It's typically taken orally to replenish low magnesium levels.
Magnesium glycinate is a highly bioavailable form of magnesium made from magnesium and the amino acid glycinate. It's effective for treating low magnesium levels, is well-tolerated, and is less likely to cause gastrointestinal side effects than other forms, such as magnesium oxide and magnesium sulfate.
Coffee isn't a great source of vitamins and minerals, but as a plant-based drink, it contains some, and a few that we should be getting more of. Let's start with magnesium. A cup of coffee contains about 7 mg, which is a drop in the daily-requirement bucket (420 mg for men, 320 mg for women).
Magnesium in water appears as hydrated ions, which are more easily absorbed than magnesium in food. The contribution of water magnesium among persons who drink water with high magnesium levels could thus be crucial in the prevention of magnesium deficiency.
Phytates in the diet bind to magnesium and impair its absorption. However the quantities present in normal diet do not affect magnesium absorption. Other dietary factors that are thought to affect magnesium absorption are oxalate, phosphate, proteins, potassium and zinc.
To optimize absorption, you should try to take your magnesium supplement (if a healthcare provider has recommended one) with a meal or snack that is lower in fiber—such as with a morning omelet.
Magnesium glycinate is a highly bioavailable form of magnesium made from magnesium and the amino acid glycinate. It's effective for treating low magnesium levels, is well-tolerated, and is less likely to cause gastrointestinal side effects than other forms, such as magnesium oxide and magnesium sulfate.
Introduction: My name is Margart Wisoky, I am a gorgeous, shiny, successful, beautiful, adventurous, excited, pleasant person who loves writing and wants to share my knowledge and understanding with you.
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