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Top 10 Foods Highest in Magnesium


Magnesium is an essential mineral required by the body for maintaining normal muscle and nerve function, keeping a healthy immune system, maintaining heart rhythm, and building strong bones. Magnesium is also involved in at least 300 biochemical reactions in the body. A deficiency in magnesium can lead to muscle spasms, cardiovascular disease, diabetes, high blood pressure, anxiety disorders, migraines, osteoporosis, and cerebral infarction. Conversely, consuming too much magnesium typically causes diarrhea as the body attempts to excrete the excess. The current DV for magnesium is 400mg. Below is a list of high magnesium foods, for more, see the extended list of magnesium rich foods.

#1: Bran (Rice, Wheat, and Oat)
Rice, Wheat, and Oat bran are great additions to breads and breakfast cereals like oats, rye, and buckwheat. One cup of crude rice bran contains 922mg of magnesium (230% DV) which is 781mg (195% DV) per 100 gram serving. Crude wheat bran contains 354mg of magnesium (89% DV) per cup, or 611mg (153% DV) per 100 gram serving. Crude oat bran contains 220mg of magnesium (55% DV) per cup, or 235mg magnesium (59% DV) per 100 gram serving. Click to see complete nutrition facts.

#2: Dried Herbs
Dried herbs are packed with vitamins and a healthy addition to almost any meal. Dried Coriander provides the most magnesium with 694mg (174% DV) per 100 gram serving, or 14mg (3% DV) per tablespoon. It is followed by Chives (160% DV), Spearmint (151% DV), Dill (112% DV), Sage (107% DV), Basil (106% DV), and Savory (95% DV). Click to see complete nutrition facts.

#3: Squash, Pumpkin, and Watermelon Seeds (Dried or Roasted)
Great as a snack or in a salad, pumpkin, squash, and watermelon seeds are packed with magnesium.
Squash and pumpkin seeds provide 535 mg of magnesium (134% DV) per 100 gram serving, or 738mg (185% DV) per cup. Watermelon seeds provide 515mg (129% DV) of magnesium per 100 gram serving, or 556mg (139% DV) per cup. Click to see complete nutrition facts.

#4: Cocoa Powder (Dark Chocolate)
Dark chocolate is becoming more popular and with good reason, long regarded as junk food dark chocolate is packed with vitamins and conferred health benefits. Cocoa powder provides 499mg of magnesium (125% DV) per 100 gram serving or 429mg (107% DV) per cup. Dark baking chocolate provides 327mg per 100 gram serving (82% DV), or 95mg (24% DV) per square, and a typical chocolate candy bar provides 63mg of magnesium (16% DV) per 100 gram serving or 28mg (7% DV) per bar. Click to see complete nutrition facts.

#5: Flax, Sesame Seeds, and Sesame Butter (Tahini)
Flax and Sesame seeds are a great source of heart healthy oils and also provide a good source of magnesium. Flax seeds provide 392mg (92% DV) per 100 gram serving or 39mg (10% DV) per tablespoon. Sesame seeds provide 351mg (88% DV) per 100 gram serving, or 32mg (8% DV) per tablespoon. Sesame butter (tahini) provides 362mg of magnesium per 100 gram serving, or 58mg (14% DV) per tablespoon.
Click to see complete nutrition facts.

#6: Brazil Nuts
Possibily the largest of all nuts, brazil nuts are a great source of magnesium. Brazil nuts provide 376mg (94% DV) of magnesium per 100 gram serving, 500mg (125% DV) per cup, and 19mg (5% DV) in a single kernel or nut. Brazil nuts are also very high in selenium, so should be eaten moderately.
Click to see complete nutrition facts.

#7: Sunflower Seeds
Sunflower seeds are the number one source of vitamin E, and a good source of thiamin. Sunflower seeds provide 325mg (81% DV) of magnesium per 100 gram serving, or 455mg (114% DV) per cup.
Click to see complete nutrition facts.

#8: Almonds and Cashews (Mixed nuts, Pine Nuts)
Nuts are great as a snack or as an addition to salads and soups. Almonds provide 286mg (72% DV) per 100 gram serving, or 395mg (99% DV) per cup. Cashews provide 273mg (68% DV) per 100 gram serving, or 352mg (88% DV) per cup. Pine nuts provide 251mg (63% DV) per 100 gram serving, or 339mg (85% DV) per cup. Mixed nuts in general provide 251 mg (63% DV) per 100 gram serving, or 361mg (90% DV) per cup. Click to see complete nutrition facts.

#9: Molasses
A good substitute for refined sugar in cakes and breads, molasses is also a great source of magnesium. Molasses provides 242mg (61% DV) per 100 gram serving, 816mg (204% DV) per cup, and 48mg (12% DV) per tablespoon.
Click to see complete nutrition facts.

#10: Dry Roasted Soybeans (Edamame)
Great as a snack or as an addition to salads, dry roasted soybeans are also a great source of magnesium. Dry roasted soybeans provide 228mg (57% DV) of magnesium per 100 gram serving, or 392mg (98% DV) per cup. When boiled, edamame provides 64mg (16% DV) of magnesium per 100g serving, or 99mg (25% DV) per cup.
Click to see complete nutrition facts.


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Other Magnesium Rich Foods

Halibut (Fish)107mg (27% DV) per 100 gram serving170mg (43% DV) per fillet (159 grams)91mg (23% DV) per 3oz serving (85 grams)Click to see complete nutrition facts for Halibut
Soybeans86mg (22% DV) per 100 gram serving74mg (19% DV) per half cup (86 grams)9.5mg (2% DV) per tablespoon (11 grams)Click to see complete nutrition facts for Cooked Soybeans
Oatmeal27mg (7% DV) per 100 gram serving63mg (16% DV) per cup (234 grams)4mg (1% DV) per tablespoon (15 grams)Click to see complete nutrition facts for Oatmeal
Dates43mg (11% DV) per 100 gram serving63mg (16% DV) per cup (147 grams)3mg (1% DV) in a single date (7 grams)Click to see complete nutrition facts for Dates
Dry Roasted Peanuts176mg (44% DV) per 100 gram serving257mg (64% DV) per cup (146 grams)49mg (12% DV) per ounce (28 grams)Click to see complete nutrition facts for Dry Roasted Peanuts
Peanut Butter154mg (39% DV) per 100 gram serving397mg (99% DV) per cup (258 grams)49mg (12% DV) in two tablespoons (32 grams)Click to see complete nutrition facts for Smooth Peanut Butter
Blackeyed Peas53mg (13% DV) per 100 gram serving91mg (23% DV) per cup (172 grams)45mg (11% DV) in half a cup (86 grams)Click to see complete nutrition facts for Blackeyed Peas
Low Fat Yogurt19mg (5% DV) per 100 gram serving47mg (12% DV) per cup (245 grams)43mg (11% DV) in an 8 ounce container (227 grams)Click to see complete nutrition facts for Low Fat Yogurt
Vegetarian Baked Beans27mg (7% DV) per 100 gram serving69mg (17% DV) per cup (254 grams)34mg (9% DV) in half a cup (127 grams)Click to see complete nutrition facts for Vegetarian Baked Beans
Brown Rice43mg (11% DV) per 100 gram serving84mg (21% DV) per cup (195 grams)42mg (10% DV) in half a cup (98 grams)Click to see complete nutrition facts for Brown Rice
Lentils (Dahl)36mg (9% DV) per 100 gram serving71mg (18% DV) per cup (198 grams)4mg (1% DV) per tablespoon (12 grams)Click to see complete nutrition facts for Lentils (Dahl)
Avocados29mg (7% DV) per 100 gram serving58mg (15% DV) per avocado (201 grams)35mg (8% DV) in half a cup pureed (115 grams)Click to see complete nutrition facts for Avocados
Kidney Beans27mg (7% DV) per 100 gram serving69mg (17% DV) per cup (256 grams)35mg (8% DV) in half a cup (128 grams)Click to see complete nutrition facts for Kidney Beans
Pinto Beans27mg (7% DV) per 100 gram serving65mg (16% DV) per cup (240 grams)33mg (8% DV) in half a cup (120 grams)Click to see complete nutrition facts for Pinto Beans
Bananas27mg (7% DV) per 100 gram serving32mg (8% DV) in a medium sized banana (118 grams)61mg (15% DV) in one cup of mashed bananas (225 grams)Click to see complete nutrition facts for Bananas
Whole Wheat Bread82mg (21% DV) per 100 gram serving23mg (6% DV) per slice (28 grams)46mg (12% DV) in two slices (56 grams)Click to see complete nutrition facts for Whole Wheat Bread
Whole Milk10mg (3% DV) per 100 gram serving98mg (24% DV) per quart (976 grams)24mg (6% DV) per cup (244 grams)Click to see complete nutrition facts for Whole Milk
Raisins (Seedless)32mg (8% DV) per 100 gram serving26mg (6% DV) in half a cup packed (83 grams)14mg (3% DV) in a small 1.5ounce box (43 grams)Click to see complete nutrition facts for Raisins (Seedless)
Buckwheat (Dry Roasted)221mg (55% DV) per 100 gram serving362mg (91% DV) per cup (164 grams)181mg (45% DV) in half a cup (82 grams)Click to see complete nutrition facts for Dry Roasted Buckwheat
Seaweed (Spirulina)195mg (49% DV) per 100 gram serving218mg (55% DV) per cup (112 grams)14mg (3% DV) per tablespoon (7 grams)Click to see complete nutrition facts for Seaweed (Spirulina)
Quinoa64mg (16% DV) per 100 gram serving185mg (30% DV) per cup (112 grams)59mg (15% DV) per half cup (93 grams)Click to see complete nutrition facts for Quinoa
Walnuts158mg (40% DV) per 100 gram serving126mg (32% DV) per cup ground (80 grams)44mg (11% DV) per ounce (about 14 halves) (28 grams)Click to see complete nutrition facts for English Walnuts
Bulgur32mg (8% DV) per 100 gram serving58mg (15% DV) per cup (182 grams)3mg (1% DV) per tablespoon (8 grams)Click to see complete nutrition facts for Bulgur
Wild Rice32mg (8% DV) per 100 gram serving52mg (13% DV) per cup (164 grams)26mg (7% DV) per tablespoon (82 grams)Click to see complete nutrition facts for Wild Rice
Cod (Cooked Dry Heat)42mg (11% DV) per 100 gram serving76mg (19% DV) per fillet (180 grams)36mg (9% DV) per 3 ounce serving (85 grams)Click to see complete nutrition facts for Cod (Cooked Dry Heat)
Pecans121mg (30% DV) per 100 gram serving132mg (33% DV) per cup chopped (109 grams)34mg (8% DV) per ounce (19 halves) (28 grams)Click to see complete nutrition facts for Pecans
Corn (White or Yellow)127mg (32% DV) per 100 gram serving211mg (53% DV) per cup (166 grams)106mg (26% DV) per half cup (83 grams)Click to see complete nutrition facts for Corn
Scotch Kale88mg (22% DV) per 100 gram serving59mg (15% DV) per cup chopped (67 grams)29mg (8% DV) per half cup chopped (34 grams)Click to see complete nutrition facts for Scotch Kale
Spinach (Cooked)87mg (22% DV) per 100 gram serving157mg (39% DV) per cup (180 grams)79mg (19% DV) per half cup (90 grams)Click to see complete nutrition facts for Cooked Spinach

Health Benefits of Magnesium

  • Regulation of Blood Pressure - Diets high in fruits and vegetables provide both magnesium and potassium which are consistently associated with reduced blood pressure.3-5
  • Reduced Risk of Type II Diabetes - Magnesium is involved in carbohydrate metabolism and the bodies use of insulin.6 Studies show that individuals with type II diabetes have low levels of magnesium in their blood.7 Correcting this lack of magnesium may help increase sensitivity to insulin and prevent type II diabetes.8
  • Reduced Risk of Heart Attack and other Cardiovascular Diseases - Because magnesium is associated with regulation of blood pressure and lower risk of diabetes, it follows that it also reduces risk of cardiovascular disease.9 Elevated levels of magnesium in the blood has been associated with reduced risk of heart attack and stroke.10-12
  • Reduced Risk of Osteoporosis - Magnesium plays a role in calcium metabolism and hormones which regulate calcium and may help to protect against osteoporosis.7,13 Several studies support that increased magnesium intake increases bone health.7,14
  • Reduced Frequency of Migraine Headaches (*Controversial) - Studies show that individuals who have frequent migraine headaches have lower levels of magnesium than other individuals.15 There is conflicting evidence as to whether increased intake of magnesium will reduce the frequency of migraines.15-18
  • Alleviation of Premenstrual Syndrome (PMS) - Studies suggest that consuming higher amounts of magnesium, perhaps in conjunction with vitamin B6, helps to alleviate bloating, insomnia, leg swelling, weight gain, breast tenderness, and other symptoms associated with PMS.19

High Risk Groups for a Magnesium Deficiency

  • People with Gastrointestinal Disorders - Most magnesium is absorbed through the colon so people with gastrointestinal disorders like Crohn's disease are at high risk for a magnesium deficiency.19,20
  • People with Poor Functioning Kidneys - The kidneys should be able to regulate magnesium in the blood, excreting less when stores are low, however, excessive loss of magnesium through urine can occur to people on specific medications, poorly managed diabetes, and alcoholics.21-29
  • The Elderly - As we age the amount of magnesium we absorb decreases as the amount we excrete increases.7
  • People Consuming high amounts of Fiber - Eating large amounts of fiber has been shown to interfere with the bodies ability to use magnesium. However, more research needs to be done to confirm how much fiber affects magnesium.30,31
  • People on a low protein diet (*Controversial) - Eating less than 30 grams of protein a day may adversely affect magnesium utilization. 32
  • People taking Certain Medications23,25,33,34,36
    • Proton Pump Inhibitors: Prescription PPIs include Nexium (esomeprazole magnesium), Dexilant (dexlansoprazole), Prilosec (omeprazole), Zegerid (omeprazole and sodium bicarbonate), Prevacid (lansoprazole), Protonix (pantoprazole sodium), AcipHex (rabeprazole sodium), Vimovo, Prilosec OTC (omeprazole), Zegerid OTC (omeprazole and sodium bicarbonate), and Prevacid 24HR (lansoprazole)36
    • Diuretics: Lasix, Bumex, Edecrin, and hydrochlorothiazide
    • Antibiotics: Gentamicin, and Amphotericin
    • Anti-neoplastic (Cancer) medication: Cisplatin
    • Zinc Supplements

Recipes High in Magnesium

Buckwheat (How to Cook Buckwheat)
Oatmeal (How to Cook Oatmeal)
Brown Rice (How to Cook Brown Rice)
Wine Steamed Kale
Blackberry Salad
Low Sugar Chocolate Banana Pudding
Burghul A Banadoura
Vegetarian Kibbeh (Kibet Adas)
Spicey Lentil Cabbage

Warnings

  • Nuts, seeds, dark chocolate, and molasses are high calorie foods and should be eaten in moderate amounts by people with a high body mass index.
  • Dark chocolate, spinach, and almonds are high in oxalates which may inhibit some magnesium absorption.35 These foods however, are still good sources of magnesium.
  • Brazil nuts are very high in selenium. Excess selenium can lead to diarrhea, bad breath, and even hair loss.


Buy High Magnesium Foods from Amazon.com

Rice Bran, Wheat Bran, Oat Bran, Dried Chives, Pumpkin Seeds, Dark Chocolate, Flax Seeds, Brazil Nuts, Sunflower Seeds, Almonds, Molasses, Roasted Soybeans (Edamame)


<- Top 10 Foods Highest in Manganese   Foods High in Iodine ->

Comments.
Name:V. Renfro
Location:Dallas, TX
Subject:Muscle Cramps
This is a great article and answered my question of why I'm having severe, painful, muscle cramps.
Posted on 2011-07-21 01:35:31
Name:Tim
Location:LA
Subject:Thanks
Thank you! Was looking to change my diet. Very helpful list.
Posted on 2011-10-30 03:42:07
Name:Dave
Location:Inman, SC
Subject:Thank you
Very good article, exactly what I was looking for.
Posted on 2011-11-13 19:43:10
Name:Carrie
Location:Ohio
Subject:Help with Levaquin Side Effects
I have heard magnesium helps to reverse side effects of the antibiotic, levaquin, which are: tendinitis, rotary cuff problem with numbness in the hand, and elbow pain. Is this true hopefully??
Posted on 2012-01-06 10:34:10
Name:HealthAliciousNess
Subject:RE: Help with Levaquin Side Effects
Hi Carrie, thanks for your question. Consuming aluminum, magnesium, calcium, iron, or zinc while taking Levaquin interferes with its absorption. Thus magnesium may help alleviate the side effects, but only at the cost of hampering the effectiveness of the medicine itself. If you have finished the taking Levaquin you can try consume more magnesium to see if your condition improves.
Posted on 2012-01-06 11:37:24
Name:Alex Pithie
Location:United Kingdom
Subject:Magnesium
Thank you for a very thorough and massively useful page of key data...lazy me wonders if there is any one-hit food that combines calcium and magnesium as I treat my adrenal gland production deficiency...but thanks again!
Posted on 2012-01-27 23:31:46
Name:HealthAliciousNess
Subject:RE: Magnesium
Hi Alex, thanks for your question. Foods which are high in calcium and magnesium include almonds, brazil nuts, and dried herbs. Add dried hers to salads, sandwiches, and other food items you eat. Hope that helps!
Posted on 2012-01-28 03:53:57
Name:Dr. Sam Kabbani
Location:Kuwait
Subject:Magnesium
80% of the world's population have Magnesium deficiency. Bones are composed of Calcium, Phosphorus and Magnesium, and eating Cheese only provides calcium so we will have 80% of all diseases starting with muscle cramps, Osteoporosis, Hypothyroidism, Bradycardia, MS, Migraine, constipation, Breast cancer, Prostate, Colitis, Gallstone, Calculus, Fatigue, Hypoglycemia, Neck pain, Dry skin, Depression, losing potassium and sodium, if we have any of this we must have food rich in Magnesium and Potassium and Sodium. Start to eat figs, then (magnesium) then salad or a baked potato with salt (Magnesium, Potassium and Sodium and Phosphorus and rich in carbs that can give you enough energy).
Posted on 2012-02-17 17:43:25
Name:Worried Mom
Location:Ohio
Subject:Magnesium and Tourett's Syndrome
Can intake of foods rich in Magnesium help in reducing vocal tics like those in Tourett's syndrome?
Posted on 2012-02-20 19:14:43
Name:HealthAliciousNess
Subject:RE: Magnesium and Tourett's Syndrome
Thanks for your question, unfortunately, it is impossible to say if magnesium rich foods would be any help or not. While there is a suspected connection between magnesium deficiency and Tourett's, as well as the possibility of magnesium alleviating some symptoms, there have not been any formal studies to confirm this theory.
Posted on 2012-02-20 19:56:46
Name:Meadowsweet
Location:England
Subject:Magnesium Analysis
I'd be interested in knowing whether the magnesium content of foods posted on this site have been verified through laboratory analysis, please? I'm asking this question because so many websites give contradictory amounts. Another site for example says that almonds contain more magnesium than brazil nuts; and that the amount of magnesium in black strap molasses is is 45mg per tablespoon approx, whereas this site says it's 84mg a tablespoon.
Posted on 2012-02-23 18:56:17
Name:HealthAliciousNess
Subject:RE: Magnesium Analysis
Hi Meadowsweet, thanks for your comment. These results are confirmed by laboratory analysis, and like most nutrition facts on the internet, are sourced from U.S. Agricultural Research Service Nutrition Database. This website currently uses release 20. The other sites you are talking about are perhaps using different releases, but the numbers should not vary too much. At least this website confirms that Brazil nuts have more magnesium than almonds. As for molasses, it was actually a typo and the amount should be 48mg per tablespoon and not 84mg. Thanks for pointing that out and please feel free to send more comments!
Posted on 2012-02-23 19:05:21
Name:Christian
Location:UK
Subject:Tablets
How about taking magnesium supplement tablets instead of focussing on magnesium rich foods?
Posted on 2012-03-01 08:39:38
Name:HealthAliciousNess
Subject:RE: Tablets
Hi Christian, thanks for your comment. In general, mangesium and other nutrients are better regulated from natural sources, and it is easier to get toxic levels of a nutrients from supplements. However, if you are not eating most of these high magnesium foods, you can certainly take a magnesium supplement, just be careful to follow the recommended dosage, or maybe even take half a tablet. Symptoms of magnesium toxicity include diarrhea and abdominal cramping.
Posted on 2012-03-01 09:43:38
Name:Nancy Shapcott
Location:St. Sauveur, Quebec, Canada
Subject:Low Magnesium
I take 4 x 100 mg each morning. I thought I was eating the right food, including lots of veggies. So why is it low?
Posted on 2012-03-01 10:17:49
Name:HealthAliciousNess
Subject:RE: Low Magnesium
Hi Nancy, thanks for your question. Did you check the section of this article for groups at high risk of deficiency? This includes people who have gastrointestinal problems, kidney problems, eat a high fiber diet, are elderly, or are on certain medications. If this is so, then try to focus on eating more of the magnesium foods listed here, or consult your health care provider for better treatment. Further, symptoms of magnesium toxicity like nausea, diarrhea, appetite loss, muscle weakness, and heartbeat irregularilty are similar to that of magnesium deficiency. Get your magnesium levels tested to be sure you don't have too much magnesium! Further, different supplements have different bioavailablility. You might be wise to try change your supplement. Otherwise, just focus on try to eat more high magneisum foods, and maybe try restrict your intake of certain high fiber foods. Hope that helps.
Posted on 2012-03-01 16:53:49
Name:V. S. Bhardwaj
Location:India
Subject:Low Magnesium...
This list and details on Magnesium rich foods is great. Recently I came to know about my chest pain due to negligence of these nutritional foods in my eating habits. Now as I know all these foods I will change my eating habits which will lead me to good health benefits for life...VSB. Thanks Again...
Posted on 2012-03-18 14:46:40
Name:John
Location:Missouri
Subject:Help with Bipolar/Depression
Any response from people suffering from bipolar and depression when taking additional Magnesium?
Thanks
John
Posted on 2012-03-20 09:10:49
Name:JS
Subject:Low Magnesium Level
I appreciate this information on what foods I can eat that are good for magnesium. I was scheduled for surgery yesterday and at the last minute when my labs came back, it had to be cancelled. My magnesium level was way too low. It would of been a risk to have surgery. When I heard all the things that were at risk, I was shocked. I am glad to know that along with the excessive amt. of magnesium I have to take in as far as pills go, I can eat these foods and hopefully increase my level to where it needs to be soon so we can proceed with my surgery. Your information has been very helpful. TY.
Posted on 2012-03-25 16:27:54
Name:NS
Location:Malaysia
Subject:Magnesium Deficient Soils
Hi, I was just wondering with this long list of magnesium rich foods- how much do foods differ in mineral content depending on whether they are organic or GMO? I presume that most high-yield crops and vegs/foods that we get these days come from soils that are depleted of a lot of its nutrients. So how sure can we be?? Thanks!
Posted on 2012-04-12 04:43:05
Name:HealthAliciousNess
Subject:RE: Magnesium Deficient Soils
Hi NS, thanks for bringing up an important question. Basically the magnesium content of these foods is found by sampling the food many times and taking the average. Any of these foods at any given time will not contain exactly the amount of magnesium quoted. However, they generally will contain more magnesium than other foods, and it can be concluded that these foods are better at obtaining and retaining magnesium than other foods. In regards to your question about Organic vs GMO vs wild foods, it is quite tricky. A formal study would have to be done for almost everyfood. The nutrtiion facts database does have an entry for wild blackberries which can be compared to farmed blackberries. Interestingly, the farmed blackberries have 4 times the magnesium of the wild variety. 20mg to 4mg of magnesium per 100 grams. This would suggest that farming can actually benefit the nutrient content of food, and even though it would not always be the case, this list can still be used as a guide to obtain foods with the most magnesium.
Posted on 2012-04-13 10:30:01
Name:NS
Location:Malaysia
Subject:RE: Magnesium Deficient Soils
Thanks for the prompt response! Very interesting to know about the wild berries/farmed nutrition content. Would not have expected such a result!
Posted on 2012-04-13 21:37:12
Name:Susan
Location:California
Subject:GI Medications and Magnesium
Regarding PPIs, what would be an approximate length of time and dosage that could contribute to magnesium deficiency? Also regarding muscle cramps associated with low magnesium, would that include cramps/spasms of the colon muscles? I need advice on foods to eat that won't add to existing GI problems.
Posted on 2012-04-14 10:40:50
Name:HealthAliciousNess
Subject:RE: GI Medications and Magnesium
Hi Susan, thanks for your quesiton. According to this article magnesium deficiency can occur within 2 weeks of using a proton pump inhibitor (PPI). The exact dosage over the 2 week period was not given, but the patient had previously been taking 20 mg, twice daily, of omeprazole. Hope that helps. Please refer to your primary health care provider about the GI problems as that will require more specific information to make recommendations.
Posted on 2012-04-16 22:44:11
Name:Suha
Location:Lebanon
Subject:Sciatic nerve / magnesium supplements
My husband has been suffering severe pain caused by his sciatic nerve and has been given magnesium tablets as a part of his treatment. Instead of relying on these supplements I prefer that he takes the magnesium naturally. What do you think?
Posted on 2012-04-18 15:13:12
Name:HealthAliciousNess
Subject:RE: Sciatic nerve / magnesium supplements
Hi Suha, thanks for your question and sorry to hear of your husband's discomfort. Typically, obtaining magnesium from natural foods is best for people who are healthy, however, given your husband's condition you are best to stay with the magnesium supplement and follow your doctor's prescription.
Posted on 2012-04-18 22:16:13
Name:JLS
Location:Portugal
Subject:Irregular heartbeat
Upon my complaint of a periodical heartbeat irregularity, my doctor suggested that we start with a daily dose of Magnesium-OK (145 mg) but did not make any reference to possible dietary changes, namely to foods listed and described in this very interesting website. This prescription is to continue for three months and then I'm supposed to see the doctor again. I started taking these pills about two weeks ago and did not experience a noticeable change with the problem. Of course, this is a little tricky, because it is not a continuous thing. These irregularities come and go for apparent no reason and they last for varying times, from 1 or 2 minutes to sometimes 10 or even fifteen minutes. The reason of my posting is should I start trying some of these foods rich in magnesium on top of the pill prescribed by my doctor or should I refrain from doing so at least until I check back with her again? Thank you for this wonderful website.
Posted on 2012-04-22 23:31:48
Name:HealthAliciousNess
Subject:RE: Irregular heartbeat
Hi JLS, thanks for your kind comments and question. It sound like you may have heart palpitations, or arrhythmia. Did your doctor do a blood test and was your magnesium level low? Either way, you are likely OK trying to raise your magnesium by eating the foods in this list. If your body gets too much magnesium than you will get diarrhea as your body attempts to excrete the excess, and you will know to consume less magnesium. To be sure, you can also call your doctor to confirm. To help prevent your irregular heartbeat you can also try reducing caffeine (tea, coffee), alcohol, and getting more sleep. Hope that helps and that you feel better soon.
Posted on 2012-04-22 23:42:46
Name:Michelle
Location:SOcal
Subject:Supplements vs. Food
Hi, Great article and I just wanted to add my two cents to the page if you don't mind. For those seeking to find some answers for the supplements..I have been taking magnesium citrate for almost two months now and it has helped me a great deal. You should definitely stay away from magnesium oxide and shoot for either citrate or taurate. My favorite is the taurate one but it gets a litle expensive. My main complaints were: irregular heart beats, anxiety, headaches, muscle aches, and constipation. Each person should really test for their right dosage when on the supplements because I sometimes ended up with the runs and it was not fun. However, after finding my right one, I was regular, free of pain, slept like a baby, and it's effective! I could have taken 5 different medications for my problems but magnesium with some exercise (and dietary changes) really improved my life.

For those of you hesitant or do not want to eat a bunch of different food everyday (who has the time really?) I really recommend you find a reputable brand that includes calcium + magnesium + vit d. as a part of your supplement regimen. Best of health to you all!

Posted on 2012-05-11 03:53:34
Name:Gineke
Location:Australia
Subject:Magnesium Deficiency
I was pleased to read your articles and resulting comments. It has confirmed a number of things for me: At around 53 I started going to a gym but got cramps when doing yoga. The trainer recommended that I take magnesium. This has turned out to be great advice. Taking magnesium improved my muscle tone and the cramps disappeared (it took a number of weeks as I must have been quite deficient). Taking magnesium has alleviated other issues I started having: I had started suffering more and more from migraines. They are very rare now (it is also important to drink plenty of water); I had started getting tingling and occasionally numbness in my finger tips and toes...this has totally disappeared! I am gluten and lactose intolerant, which I was not aware of until I was 40 (after having years and years of gastro problems). This may have been the cause of my deficiency. This is now under control through diet. I personally believe that a good diet is the basis of a healthy life, but to alleviate deficiencies taking supplements may be necessary (especially when getting older). Treating the deficiencies is a much better solution than to take medication to treat (read 'mask') symptoms caused by the deficiencies.
Posted on 2012-05-21 03:07:13
Name:Mary
Location:GA
Subject:Side effects of magnesium supplement
I have been prescribed Magnesium Oxide, 400 mg. to be taken twice daily. I have also been prescribed many other medications due to heart problems, hypertension, mild COPD. I am suffering severe nausea since beginning the magnesuim. No vomiting, and diarhea, which I believe are side effects of the magnesium. Is there any other type magnesium supplement I might take that would lessen, or eliminate these side effects??
Posted on 2012-06-04 14:09:50
Name:Linda
Location:Florida
Subject:Magnesium Oxide or Citrate, which is best?
I just recently bought Magnesium Oxide, which was recommended by the pharmacist, said Citrate was a laxative, but see some of the posts I am confused. I suffer from severe muscle cramps and constant muscle twitching in my calves. I also have muscle weakness, heart palpitations, constant headaches and other things going on. A friend told me it sounds like I am low on magnesium. Any advice would be a great help.
Posted on 2012-06-25 15:27:31
Name:HealthAliciousNess
Subject:RE: Magnesium Oxide or Citrate, which is best?
Hi Linda and Mary, thanks for your questions about Magnesium supplements. If you get too much magnesium then you will have diarhea, and possibly other symptoms. As Michelle from SOcal commented earlier in this article, finding which magnesium supplement is best for you may require experiementation. In other words, try taking one form one month, and another form the next month, and see how you feel. Other forms of magnesium supplements include: magnesium hydroxide, carbonate, citrate, lactate, chloride, sulfate, and taurate.
Posted on 2012-06-25 21:50:43
Name:Liz
Subject:Hormone imbalance
I've been told that low progesterone levels which leads to infertility could be associated with low magnesium intake. How true? Please verify!
Posted on 2012-06-28 08:46:12
Name:HealthAliciousNess
Subject:RE: Hormone imbalance
Hi Liz, thanks for your comment. Progesterone and mangesium are indeed related, however, it is uncertain whether low magnesium can lead to low progesterone. Rather, progesterone works by regulating and changing magnesium levels. As this study suggests, when progesterone levels increase, magnesium decreases. Whether being deficient in mangesium hurts the functionality of progesterone is uncertain, but it wouldn't hurt to be sure you are getting enough magnesium. Those who have plently of magnesium can alleviate premenstrual syndromes (PMS) as well.
Posted on 2012-06-28 11:38:30
Name:Stephanie
Location:Florida
Subject:Magnesium & pregnancy
I had been taking magnesium supplements for anxiety & irregular heartbeat (I have mitral valve prolapse). I stopped after I found out I was pregnant. My OB recommended I stay off the supplements, at least for the first trimester. My anxiety & irregular heartbeat have returned. Do you know any supplemental level to be safe during pregnancy?
Posted on 2012-07-03 08:56:51
Name:HealthAliciousNess
Subject:RE: Magnesium & Pregnancy
Hi Stephanie, thanks for your question. Early pregnancy is a very delicate thing. You can try eat more foods high in magnesium, otherwise, you are best to follow the advice of your OB and stay off the magnesium supplements.
Posted on 2012-07-04 01:42:09
Name:Manon
Location:Florida
Subject:Answers to so many questions
I found this site to be so informative. I have been reading all the posts. I am definitely magnesium deficient. From cramps (ankles & toes), numbness in finger tips, RLS, and surprising to me, my severe anxiety disorder. I am 51, 2 years in my menopause, is magnesium even more important for my bones as well. I will incorporate all the magnesium foods into my diet. Thank you so much!!!!
Posted on 2012-07-08 02:06:30
Name:Charlie
Location:Tenn
Subject:Magnesium orotate
What can you tell me about Magnesium Orotate, it supposedly has superior absorption. Also, do you know whether magnesium deficiency can cause tendonitis? Thank you.
Posted on 2012-07-09 23:48:01
Name:Laurie
Location:New Jersey
Subject:Epsom Salt Baths
I heard that an effective way to absorb Magnesium is to soak in Epsom Salts, but haven't read any posts on it here. Can you tell me your thoughts on this alternative (and cheap) way to get Magnesium into our body? Thanks for all the great information!
Posted on 2012-07-31 05:58:08
Name:Gertrude "Trudy"
Location:Maine
Subject:Magnesium oxide
I may be several months too late for anyone to actually read this, but it needs to be said. Magnesium oxide, while high in magnesium, around 40%, has a very low absorption rate, down around 4%. Its absorption was considered negligible and for this reason was not included in a Russian study of various compounds of magnesium. The study found that there is a trade-off of benefits among the compounds--so it may be sensible to switch types from time to time. From other sources, I also learned that magnesium gluconate is preferable for heart patients, while magnesium citrate is better for gout and kidney patients.
Posted on 2012-08-08 01:39:50
Name:Layla
Location:FL
Subject:Magnesium food
Is the list above all of the foods or are there more? Oh and thank you.
Posted on 2012-09-03 15:17:07
Name:HealthAliciousNess
Subject:RE: Magnesium food
Hi Layla, thanks for your question. This article is just for the foods highest in magnesium, there are many more foods which contain magnesium. You can use this nutrient ranking tool to rank over 7000 foods. You can also rank them by food group. Here is a list of 3000 foods high in magnesium.
Posted on 2012-09-03 17:05:38
Name:Michelle
Location:West Reading, PA
Subject:Smoothie?
Is there a way to make a smoothie that tastes good but has foods high in magnesium and potassium? My mother is getting ready to undergo chemo and these are the two things that seem to be low in her blood. I believe it is due to meds she is on (albuterol,nexuim). She gets nauseous frequently and doesn't eat as much as she should...
Posted on 2012-09-10 08:15:49
Name:HealthAliciousNess
Subject:RE :Smoothie
Hi Michelle, sorry to hear that your Mom will be undergoing chemo soon, that in itself can make anyone lose their appetite. Something as simple as chocolate milk, or chocolate soy milk, would be nutritious and high in potassium and magnesium. You can try to use milk or soy milk as a base, and add chocolate, bananas, and flax seed. Hope that idea helps.
Posted on 2012-09-10 09:11:28
Name:Diane
Location:Lakeville, CT
Subject:Magnesium for Lupus
Does it help to relieve inflamation and, if so, would it be better absorbed in foods or supplement. THANK YOU!
Posted on 2012-09-29 20:07:11
Name:Rebecca
Location:Massachusetts
Subject:Magnesium in pumpkin/squash seeds
The site indicates the amount of magnesium in these seeds. Is this raw? Does roasting or toasting make the magnesium more or less accessible to the body?
Posted on 2012-10-28 10:46:06
Name:HealthAliciousNess
Subject:RE: Magnesium in pumpkin/squash seeds
Hi Rebecca, thanks for your question. The seeds referred to in the article should be either dried or roasted.
Nutrition Facts for Dried and Roasted Squash and Pumpkin Seeds.
Posted on 2012-10-28 21:46:08
Name:Char Taylor
Location:Arkansas
Subject:Magnesium deficent after cancer
I had cervical cancer and was treated with radiation and cisplatin, then had to have colostomy, and damaged part of colon removed from radiation damage. How long does the cisplatin affect the magnesium levels, and could my colon problems still be affecting absorbtion? I have been having cramps in all parts of my body, insomnia, depression, tiredness. Decided to start taking a supplement and will be uping the magnesium rich foods, are there any other things that could be depleting it? Was curious about diet soft drinks as well. Thank you so much, great site!!!
Posted on 2012-11-14 01:29:51
Name:HealthAliciousNess
Subject:RE: Magnesium deficent after cancer
Hi Char, thanks for your questions. It is not well understood how long cisplatin will affect your magnesium levels, however, most of the studies suggest that supplementing with magnesium can start to restore your levels almost immediately. Your case is likely more complicated due to your colostomy. Your doctors may have been giving you magnesium during your treatments, if not, they should have tested your levels. Get your magnesium level tested and talk to your doctors about the best strategy for supplementation. Eating the foods here will help of course, but given your colostomy and recovery, supplementation will likely be necessary. Other factors which can put you at risk of a deficiency include not eating enough protein, eating too much fiber, having kidney problems, or taking proton pump inhibitors, diuretics, zinc supplements, and other antibiotics. See the section of this article titled "High Risk Groups for a Magnesium Deficiency" for more information.
Posted on 2012-11-15 02:08:57
Name:Tricia
Location:Australia
Subject:Normal Magnesium Levels
Just wondering if 0-85 level of magnesium would be classed as on the low side? Can you tell me what is normal and what would be deficient? My results came back all within normal range but I do get symptoms associated with a lack of magnesium. I also wondered as magnesium helps to regulate blood sugar levels could dizziness be another related symptom? Thanks!
Posted on 2012-11-15 21:54:45
Name:HealthAliciousNess
Subject:RE: Normal Magnesium Levels
Hi Tricia, thanks for your question. Normal serum (blood) magnesium levels range between 1.7-2.2 mg/dL. Dizziness is not a common symptom of magneisum deficiency, but it is possible.
Posted on 2012-11-16 03:02:13
Name:Acc Cess
Location:DN
Subject:Brazil Nuts
Recommending Brazil Nuts for Magnesium is dangerous! People can Selenium overdose quickly on very small amounts of Brazil nuts long before they get anywhere close to that nice dose of magnesium...Please update your site with warnings, or remove from top 10 best sources...it is not accurate if measuring a safe eating amount of brazil nuts.
Posted on 2012-12-02 16:24:05
Name:HealthAliciousNess
Subject:RE: Brazil Nuts
Hi Acc, thanks for your comment and warning. The article now has warnings about the selenium content of brazil nuts. They would be a good solution for someone looking to get more selenium and magnesium. As suggested, a new list is being created to reflect more commonly eaten foods. Thanks again for your suggestion!
Posted on 2012-12-02 22:43:08
Name:Jessica
Location:MD, USA
Subject:Thanks!
Great article very informative! Over the last couple months I've read many articles pertaining to low magnesium this is by far the most informative in regards to food and also contains other helpful information. I have been taking supplements of magnesium etc per my neurologist. I wish he had mentioned the different types and low absorbtion rate of the most common type used for tablets (magnesium oxide). I've had to figure these types of things out on my own (thank goodness for the internet). Even with supplementation I continue to have symptoms associated with low magnesium etc so hoping paying more attention to my diet will help. Thanks!
Posted on 2013-02-01 13:47:46
Name:Pamela Bloom
Location:Ohio
Subject:Epsom Salt Bath for Magnesium
A nice soak in an Epsom salt bath for 15 minutes twice a week is a great way to restore magnesium levels. Epsom salts are magnesium sulfate and the body can and does absorb it through the skin. It is also very soothing. 2 cups of Epsom salts per bath.
Posted on 2013-02-12 19:30:31
Name:Jennifer
Location:Scottsdale, AZ
Subject:Chelated Magnesium
I was told to take chelated magnesium which I haven't seen written about in this article. I was told that it had the best absorption. What is chelated magnesium?
Posted on 2013-03-10 11:17:46
Name:HealthAliciousNess
Subject:RE: Chelated Magnesium
Hi Jennifer, thanks for your question. Chelated magnesium is a form of magnesium where amino acids have been used to try boost the absorption of magnesium. It is not known whether this form of magnesium is the best for absorption, but you can try it and see if it works for you.
Posted on 2013-03-10 23:34:55
Name:Scott
Location:Dallas
Subject:Dried Vs. Fresh Magnesium Foods
I'm curious as to why DRIED herbs and seeds are specified. If one consumed freshly picked basil or raw pumpkin seeds, would they get magnesium and would the levels be increased or decreased from the dried version? Thanks for this helpful article.
Posted on 2013-03-11 22:45:31
Name:HealthAliciousNess
Subject:RE: Dried Vs. Fresh Magnesium Foods
Hi Scott, thanks for your question. The fresh foods would contain magnesium, however, this list is made by ranking the about of magnesium per gram. Since dried foods do not contain water, they are much lighter, and therefore, have a high density of magnesium, gram per gram. Looking at the nutrition facts comparison for dried vs. fresh basil, you can see that 1 tblsp of dried basil provides 8mg (2% DV) of magnesium, while 2 tblsp of fresh basil provides 3mg (1% DV). This list will soon be revised to list high magnesium foods by common portion size.
Posted on 2013-03-12 00:26:56
Name:Alison
Location:London UK
Subject:MS and Magnesium Flakes Footbath
Thanks for this info and have to say I've started using Magnesium Flakes in a foot spa every day and its helping the circulation and replacing minerals... the above info is so very needed and informative....In gratitude, Alison
Posted on 2013-03-12 23:46:58
Name:Rohana Miller
Location:United States
Subject:My cancer survival story and why I think Magnesium Gluconate is best...
I received very aggressive high doses of cisplatin in 1981 for stage 3 ovarian cancer. They don't give such high doses of cisplatin now as they did back then in the first few yrs of its usage. The chemo failed to cure my cancer and I went on to radiation as a last resort. I also followed Linus Pauling's Cancer and Vitamin C regimen and his megavitamin therapy. I was 35 at that time and am now 67. Most of the women who had ovarian cancer at the advanced stage I had it either died of the cancer or of the kidney damage caused by the cisplatin. I received maximum radiation dosage to entire torso and docs were astonished that my skin showed no radiation burns. I believe it was the 40 grams of C plus other vitamins and supplements I took daily. Docs were unwilling to perform 3rd look surgery since there was nothing left to treat me with if they found the cancer was not erradicated. So, I waited and lived my life and survived far beyond my 30% chance to live 5 more years to age 40. I was able to raise my 8 and 10 yr old son and daughter and am now a grandma. In 2007 I learned I had stage 4 kidney disease resulting from the cisplatin damage. I had also suffered from chronic diarrhea for 30 yrs. My veins were ruined by the chemo so long term dialysis was not an option. I was able to keep my kidneys stable for 6 yrs by putting myself on a strict renal diet and taking probiotics. The renal damage caused me to have a stroke, a-fib, osteoporosis. Jan 16th, 2013, I received a kidney transplant. My 40 yr old son was my living donor and my 42 yr old daughter was my 24/7 caretaker nurse as I recovered. It has now been two months and I am gaining strength daily, thanks to the love and devotion of my kids and a great medical team. I have been low on magnesium since my cisplatin treatment, but until I was diagnosed with kidney disease, no docs ever mentioned it to me, though I suffered with all the symptoms! Now, the anti-rejection meds and all the pills I have to take to counteract the side-effects of those meds (30+ pills daily) also reduce my magnesium levels further. Magnesium gluconate is the best form to take if you suffer from diarrhea. Amazon sells bottles of it for less than $4 for 90 pills. However, the bottle says 500mg on it, but only about 25mg of each tab is actually magnesium, the rest is gluconate. Increasing your dietary intake of high magnesium foods is by far much more effective in keeping your mag levels up and it's easy. Snacking on nuts and seeds, eating plenty of good veggies and beans, etc. will make a huge difference and you will feel the strength return to your limbs in a matter of a day or two once you start focusing on how you are eating. So, in answer to those who mentioned cisplatin - the effect on your magnesium levels can last forever because cisplatin is so damaging to your kidneys. Being highly pro-active in your own health and educating yourself can save or prolong your life. I am living proof of that. I have found my medical teams very respectful of my efforts because they see the results I have achieved, which seem miraculous to many. I firmly believe that you MUST build you strength and body to withstand cancer treatment and also to live your best life possible with other diseases you might be dealing with. This website is excellent!
Posted on 2013-03-20 20:41:35
Name:S Avery
Location:Tennessee
Subject:Does magnesium cause kidney damage?
I was taking 800mgs of magnesium with chelated zinc for restless legs and it worked. Then someone told me it was bad for my kidneys. Is this true? It sure did help a lot and has come back since I quit taking it. Thanks for your website and hope you can answer this and it is a no!!!
Posted on 2013-03-29 17:13:18
Name:HealthAliciousNess
Subject:RE: Does magnesium cause kidney damage?
Hi S Avery, thanks for your question. The amount of magnesium in your body is regulated by your kidneys. As long as your kidneys are healthy, they should have no problem regulating 800mgs plus whatever dietary magnesium you get. So the answer is while your kidneys may have to work harder, it should be fine to take the supplement. If you are worried about it, see if 400mgs a day works for you. Buy a pill cutter and cut the pill in half if need be. This can also save you money in the long run if you find it effective. Hope that helps.
Posted on 2013-03-29 23:55:00
Name:Jerry
Location:Michigan
Subject:Lower back muscle pain after spinal fusion
I had a spinal fusion which worked but the lower muscles in my back are sore and walking has not helped. A therapist has said I need to take Epson salt bath. Is she right?
Posted on 2013-04-07 17:13:18
Name:D Banks
Location:United States
Subject:Muscle Cramps When Working Out
I just started taking magnesium supplements when I had been told that is what I need to take to help with muscle cramps a long time ago. Oh how I wish I had just tried it way back when (as I take a lot of other health food items) because let me tell you it works. I feel calmer and my muscles don't cramp like before. Thank God.
Posted on 2013-04-15 00:18:18
Name:Kevin
Location:Australia
Subject:PMR (Polymyalgia Rheumatica)
Can magnesium help with PMR? I've had it for about 18 months. It's not as severe as it was, but I've had enough! It has now moved to my ribs and chest area. Thank you.
Posted on 2013-04-30 13:38:08
Name:HealthAliciousNess
Subject:RE: PMR (Polymyalgia Rheumatica)
Hi Kevin, thanks for your question and sorry to hear of your condition. There is no evidence to suggest that magnesium helps with PMR. You can find more information on PMR here.
Posted on 2013-05-01 02:56:09
Name:Louis
Location:Australia
Subject:Is rice bran crude a practical source?
If rice bran crude is so high in magnesium, and dv or daily intake in mg is 400mg, does it have an adverse reaction? You wouldn't eat a cup of rice bran. You would just sprinkle s teaspoon on your oatmeal. Or have I got it wrong?
Posted on 2013-05-08 09:04:23
Name:HealthAliciousNess
Subject:RE: Is rice bran crude a practical source?
Hi Louis, Thanks for your questions and comment. It is true that most people would not consume a whole cup of bran, and it would not be the best thing for them. However, this list ranks the foods highest in magnesium by nutrient density. Thus bran takes the number 1 spot. The lists on this site are currently being revised to take serving size into account. Till then, the extended list of magnesium rich foods can give you some good practical suggestions to boost your magnesium content.
Posted on 2013-05-08 09:33:02
Name:Joanne
Location:Northern Ireland
Subject:Fibromyalgia and Magnesium
I've heard magnesium can help with a pain of fibromyalgia is this true?
Posted on 2013-05-14 20:05:53
Name:HealthAliciousNess
Subject:RE: Fibromyalgia and Magnesium
Hi Joanne, thanks for your question. This study suggests found that taking 1200–2400 mg of malate and 300–600 mg of magnesium per day, over 8 weeks, significantly reduced the pain of fibromyalgia. You can get a magnesium malate supplement here if you want to try it. For further reading regarding fibromyalgia and magneisum check this article by an MIT (Massachusetts Institute of Technology) researcher.
Posted on 2013-05-14 21:01:26
Name:PM
Location:Canada
Subject:Magnesium Bisglycinate
What about magnesium bisglycinate? What is the difference with this and all the others you mention? My naturopathic doctor recommended this for muscle cramps.
Posted on 2013-05-15 11:57:17
Name:Robin
Location:USA
Subject:Tinnitus
Do you think there is a correlation between tinnitus and magnesium, and if so how much magnesium do you suggest on a daily basis?
Posted on 2013-05-15 20:01:55
Name:HealthAliciousNess
Subject:RE: Tinnitus and Magnesium
Hi Robin, thanks for your question. Some studies do suggest that taking magnesium (~500mg) per day can help reduce the severity of tinnitus. You can try a chelated magnesium supplement, taking doses throughout the day to reach around 500mg. Hope that helps.
Posted on 2013-05-16 02:41:33

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Comments.
Name:V. Renfro
Location:Dallas, TX
Subject:Muscle Cramps
This is a great article and answered my question of why I'm having severe, painful, muscle cramps.
Posted on 2011-07-21 01:35:31
Name:Tim
Location:LA
Subject:Thanks
Thank you! Was looking to change my diet. Very helpful list.
Posted on 2011-10-30 03:42:07
Name:Dave
Location:Inman, SC
Subject:Thank you
Very good article, exactly what I was looking for.
Posted on 2011-11-13 19:43:10
Name:Carrie
Location:Ohio
Subject:Help with Levaquin Side Effects
I have heard magnesium helps to reverse side effects of the antibiotic, levaquin, which are: tendinitis, rotary cuff problem with numbness in the hand, and elbow pain. Is this true hopefully??
Posted on 2012-01-06 10:34:10
Name:HealthAliciousNess
Subject:RE: Help with Levaquin Side Effects
Hi Carrie, thanks for your question. Consuming aluminum, magnesium, calcium, iron, or zinc while taking Levaquin interferes with its absorption. Thus magnesium may help alleviate the side effects, but only at the cost of hampering the effectiveness of the medicine itself. If you have finished the taking Levaquin you can try consume more magnesium to see if your condition improves.
Posted on 2012-01-06 11:37:24
Name:Alex Pithie
Location:United Kingdom
Subject:Magnesium
Thank you for a very thorough and massively useful page of key data...lazy me wonders if there is any one-hit food that combines calcium and magnesium as I treat my adrenal gland production deficiency...but thanks again!
Posted on 2012-01-27 23:31:46
Name:HealthAliciousNess
Subject:RE: Magnesium
Hi Alex, thanks for your question. Foods which are high in calcium and magnesium include almonds, brazil nuts, and dried herbs. Add dried hers to salads, sandwiches, and other food items you eat. Hope that helps!
Posted on 2012-01-28 03:53:57
Name:Dr. Sam Kabbani
Location:Kuwait
Subject:Magnesium
80% of the world's population have Magnesium deficiency. Bones are composed of Calcium, Phosphorus and Magnesium, and eating Cheese only provides calcium so we will have 80% of all diseases starting with muscle cramps, Osteoporosis, Hypothyroidism, Bradycardia, MS, Migraine, constipation, Breast cancer, Prostate, Colitis, Gallstone, Calculus, Fatigue, Hypoglycemia, Neck pain, Dry skin, Depression, losing potassium and sodium, if we have any of this we must have food rich in Magnesium and Potassium and Sodium. Start to eat figs, then (magnesium) then salad or a baked potato with salt (Magnesium, Potassium and Sodium and Phosphorus and rich in carbs that can give you enough energy).
Posted on 2012-02-17 17:43:25
Name:Worried Mom
Location:Ohio
Subject:Magnesium and Tourett's Syndrome
Can intake of foods rich in Magnesium help in reducing vocal tics like those in Tourett's syndrome?
Posted on 2012-02-20 19:14:43
Name:HealthAliciousNess
Subject:RE: Magnesium and Tourett's Syndrome
Thanks for your question, unfortunately, it is impossible to say if magnesium rich foods would be any help or not. While there is a suspected connection between magnesium deficiency and Tourett's, as well as the possibility of magnesium alleviating some symptoms, there have not been any formal studies to confirm this theory.
Posted on 2012-02-20 19:56:46
Name:Meadowsweet
Location:England
Subject:Magnesium Analysis
I'd be interested in knowing whether the magnesium content of foods posted on this site have been verified through laboratory analysis, please? I'm asking this question because so many websites give contradictory amounts. Another site for example says that almonds contain more magnesium than brazil nuts; and that the amount of magnesium in black strap molasses is is 45mg per tablespoon approx, whereas this site says it's 84mg a tablespoon.
Posted on 2012-02-23 18:56:17
Name:HealthAliciousNess
Subject:RE: Magnesium Analysis
Hi Meadowsweet, thanks for your comment. These results are confirmed by laboratory analysis, and like most nutrition facts on the internet, are sourced from U.S. Agricultural Research Service Nutrition Database. This website currently uses release 20. The other sites you are talking about are perhaps using different releases, but the numbers should not vary too much. At least this website confirms that Brazil nuts have more magnesium than almonds. As for molasses, it was actually a typo and the amount should be 48mg per tablespoon and not 84mg. Thanks for pointing that out and please feel free to send more comments!
Posted on 2012-02-23 19:05:21
Name:Christian
Location:UK
Subject:Tablets
How about taking magnesium supplement tablets instead of focussing on magnesium rich foods?
Posted on 2012-03-01 08:39:38
Name:HealthAliciousNess
Subject:RE: Tablets
Hi Christian, thanks for your comment. In general, mangesium and other nutrients are better regulated from natural sources, and it is easier to get toxic levels of a nutrients from supplements. However, if you are not eating most of these high magnesium foods, you can certainly take a magnesium supplement, just be careful to follow the recommended dosage, or maybe even take half a tablet. Symptoms of magnesium toxicity include diarrhea and abdominal cramping.
Posted on 2012-03-01 09:43:38
Name:Nancy Shapcott
Location:St. Sauveur, Quebec, Canada
Subject:Low Magnesium
I take 4 x 100 mg each morning. I thought I was eating the right food, including lots of veggies. So why is it low?
Posted on 2012-03-01 10:17:49
Name:HealthAliciousNess
Subject:RE: Low Magnesium
Hi Nancy, thanks for your question. Did you check the section of this article for groups at high risk of deficiency? This includes people who have gastrointestinal problems, kidney problems, eat a high fiber diet, are elderly, or are on certain medications. If this is so, then try to focus on eating more of the magnesium foods listed here, or consult your health care provider for better treatment. Further, symptoms of magnesium toxicity like nausea, diarrhea, appetite loss, muscle weakness, and heartbeat irregularilty are similar to that of magnesium deficiency. Get your magnesium levels tested to be sure you don't have too much magnesium! Further, different supplements have different bioavailablility. You might be wise to try change your supplement. Otherwise, just focus on try to eat more high magneisum foods, and maybe try restrict your intake of certain high fiber foods. Hope that helps.
Posted on 2012-03-01 16:53:49
Name:V. S. Bhardwaj
Location:India
Subject:Low Magnesium...
This list and details on Magnesium rich foods is great. Recently I came to know about my chest pain due to negligence of these nutritional foods in my eating habits. Now as I know all these foods I will change my eating habits which will lead me to good health benefits for life...VSB. Thanks Again...
Posted on 2012-03-18 14:46:40
Name:John
Location:Missouri
Subject:Help with Bipolar/Depression
Any response from people suffering from bipolar and depression when taking additional Magnesium?
Thanks
John
Posted on 2012-03-20 09:10:49
Name:JS
Subject:Low Magnesium Level
I appreciate this information on what foods I can eat that are good for magnesium. I was scheduled for surgery yesterday and at the last minute when my labs came back, it had to be cancelled. My magnesium level was way too low. It would of been a risk to have surgery. When I heard all the things that were at risk, I was shocked. I am glad to know that along with the excessive amt. of magnesium I have to take in as far as pills go, I can eat these foods and hopefully increase my level to where it needs to be soon so we can proceed with my surgery. Your information has been very helpful. TY.
Posted on 2012-03-25 16:27:54
Name:NS
Location:Malaysia
Subject:Magnesium Deficient Soils
Hi, I was just wondering with this long list of magnesium rich foods- how much do foods differ in mineral content depending on whether they are organic or GMO? I presume that most high-yield crops and vegs/foods that we get these days come from soils that are depleted of a lot of its nutrients. So how sure can we be?? Thanks!
Posted on 2012-04-12 04:43:05
Name:HealthAliciousNess
Subject:RE: Magnesium Deficient Soils
Hi NS, thanks for bringing up an important question. Basically the magnesium content of these foods is found by sampling the food many times and taking the average. Any of these foods at any given time will not contain exactly the amount of magnesium quoted. However, they generally will contain more magnesium than other foods, and it can be concluded that these foods are better at obtaining and retaining magnesium than other foods. In regards to your question about Organic vs GMO vs wild foods, it is quite tricky. A formal study would have to be done for almost everyfood. The nutrtiion facts database does have an entry for wild blackberries which can be compared to farmed blackberries. Interestingly, the farmed blackberries have 4 times the magnesium of the wild variety. 20mg to 4mg of magnesium per 100 grams. This would suggest that farming can actually benefit the nutrient content of food, and even though it would not always be the case, this list can still be used as a guide to obtain foods with the most magnesium.
Posted on 2012-04-13 10:30:01
Name:NS
Location:Malaysia
Subject:RE: Magnesium Deficient Soils
Thanks for the prompt response! Very interesting to know about the wild berries/farmed nutrition content. Would not have expected such a result!
Posted on 2012-04-13 21:37:12
Name:Susan
Location:California
Subject:GI Medications and Magnesium
Regarding PPIs, what would be an approximate length of time and dosage that could contribute to magnesium deficiency? Also regarding muscle cramps associated with low magnesium, would that include cramps/spasms of the colon muscles? I need advice on foods to eat that won't add to existing GI problems.
Posted on 2012-04-14 10:40:50
Name:HealthAliciousNess
Subject:RE: GI Medications and Magnesium
Hi Susan, thanks for your quesiton. According to this article magnesium deficiency can occur within 2 weeks of using a proton pump inhibitor (PPI). The exact dosage over the 2 week period was not given, but the patient had previously been taking 20 mg, twice daily, of omeprazole. Hope that helps. Please refer to your primary health care provider about the GI problems as that will require more specific information to make recommendations.
Posted on 2012-04-16 22:44:11
Name:Suha
Location:Lebanon
Subject:Sciatic nerve / magnesium supplements
My husband has been suffering severe pain caused by his sciatic nerve and has been given magnesium tablets as a part of his treatment. Instead of relying on these supplements I prefer that he takes the magnesium naturally. What do you think?
Posted on 2012-04-18 15:13:12
Name:HealthAliciousNess
Subject:RE: Sciatic nerve / magnesium supplements
Hi Suha, thanks for your question and sorry to hear of your husband's discomfort. Typically, obtaining magnesium from natural foods is best for people who are healthy, however, given your husband's condition you are best to stay with the magnesium supplement and follow your doctor's prescription.
Posted on 2012-04-18 22:16:13
Name:JLS
Location:Portugal
Subject:Irregular heartbeat
Upon my complaint of a periodical heartbeat irregularity, my doctor suggested that we start with a daily dose of Magnesium-OK (145 mg) but did not make any reference to possible dietary changes, namely to foods listed and described in this very interesting website. This prescription is to continue for three months and then I'm supposed to see the doctor again. I started taking these pills about two weeks ago and did not experience a noticeable change with the problem. Of course, this is a little tricky, because it is not a continuous thing. These irregularities come and go for apparent no reason and they last for varying times, from 1 or 2 minutes to sometimes 10 or even fifteen minutes. The reason of my posting is should I start trying some of these foods rich in magnesium on top of the pill prescribed by my doctor or should I refrain from doing so at least until I check back with her again? Thank you for this wonderful website.
Posted on 2012-04-22 23:31:48
Name:HealthAliciousNess
Subject:RE: Irregular heartbeat
Hi JLS, thanks for your kind comments and question. It sound like you may have heart palpitations, or arrhythmia. Did your doctor do a blood test and was your magnesium level low? Either way, you are likely OK trying to raise your magnesium by eating the foods in this list. If your body gets too much magnesium than you will get diarrhea as your body attempts to excrete the excess, and you will know to consume less magnesium. To be sure, you can also call your doctor to confirm. To help prevent your irregular heartbeat you can also try reducing caffeine (tea, coffee), alcohol, and getting more sleep. Hope that helps and that you feel better soon.
Posted on 2012-04-22 23:42:46
Name:Michelle
Location:SOcal
Subject:Supplements vs. Food
Hi, Great article and I just wanted to add my two cents to the page if you don't mind. For those seeking to find some answers for the supplements..I have been taking magnesium citrate for almost two months now and it has helped me a great deal. You should definitely stay away from magnesium oxide and shoot for either citrate or taurate. My favorite is the taurate one but it gets a litle expensive. My main complaints were: irregular heart beats, anxiety, headaches, muscle aches, and constipation. Each person should really test for their right dosage when on the supplements because I sometimes ended up with the runs and it was not fun. However, after finding my right one, I was regular, free of pain, slept like a baby, and it's effective! I could have taken 5 different medications for my problems but magnesium with some exercise (and dietary changes) really improved my life.

For those of you hesitant or do not want to eat a bunch of different food everyday (who has the time really?) I really recommend you find a reputable brand that includes calcium + magnesium + vit d. as a part of your supplement regimen. Best of health to you all!

Posted on 2012-05-11 03:53:34
Name:Gineke
Location:Australia
Subject:Magnesium Deficiency
I was pleased to read your articles and resulting comments. It has confirmed a number of things for me: At around 53 I started going to a gym but got cramps when doing yoga. The trainer recommended that I take magnesium. This has turned out to be great advice. Taking magnesium improved my muscle tone and the cramps disappeared (it took a number of weeks as I must have been quite deficient). Taking magnesium has alleviated other issues I started having: I had started suffering more and more from migraines. They are very rare now (it is also important to drink plenty of water); I had started getting tingling and occasionally numbness in my finger tips and toes...this has totally disappeared! I am gluten and lactose intolerant, which I was not aware of until I was 40 (after having years and years of gastro problems). This may have been the cause of my deficiency. This is now under control through diet. I personally believe that a good diet is the basis of a healthy life, but to alleviate deficiencies taking supplements may be necessary (especially when getting older). Treating the deficiencies is a much better solution than to take medication to treat (read 'mask') symptoms caused by the deficiencies.
Posted on 2012-05-21 03:07:13
Name:Mary
Location:GA
Subject:Side effects of magnesium supplement
I have been prescribed Magnesium Oxide, 400 mg. to be taken twice daily. I have also been prescribed many other medications due to heart problems, hypertension, mild COPD. I am suffering severe nausea since beginning the magnesuim. No vomiting, and diarhea, which I believe are side effects of the magnesium. Is there any other type magnesium supplement I might take that would lessen, or eliminate these side effects??
Posted on 2012-06-04 14:09:50
Name:Linda
Location:Florida
Subject:Magnesium Oxide or Citrate, which is best?
I just recently bought Magnesium Oxide, which was recommended by the pharmacist, said Citrate was a laxative, but see some of the posts I am confused. I suffer from severe muscle cramps and constant muscle twitching in my calves. I also have muscle weakness, heart palpitations, constant headaches and other things going on. A friend told me it sounds like I am low on magnesium. Any advice would be a great help.
Posted on 2012-06-25 15:27:31
Name:HealthAliciousNess
Subject:RE: Magnesium Oxide or Citrate, which is best?
Hi Linda and Mary, thanks for your questions about Magnesium supplements. If you get too much magnesium then you will have diarhea, and possibly other symptoms. As Michelle from SOcal commented earlier in this article, finding which magnesium supplement is best for you may require experiementation. In other words, try taking one form one month, and another form the next month, and see how you feel. Other forms of magnesium supplements include: magnesium hydroxide, carbonate, citrate, lactate, chloride, sulfate, and taurate.
Posted on 2012-06-25 21:50:43
Name:Liz
Subject:Hormone imbalance
I've been told that low progesterone levels which leads to infertility could be associated with low magnesium intake. How true? Please verify!
Posted on 2012-06-28 08:46:12
Name:HealthAliciousNess
Subject:RE: Hormone imbalance
Hi Liz, thanks for your comment. Progesterone and mangesium are indeed related, however, it is uncertain whether low magnesium can lead to low progesterone. Rather, progesterone works by regulating and changing magnesium levels. As this study suggests, when progesterone levels increase, magnesium decreases. Whether being deficient in mangesium hurts the functionality of progesterone is uncertain, but it wouldn't hurt to be sure you are getting enough magnesium. Those who have plently of magnesium can alleviate premenstrual syndromes (PMS) as well.
Posted on 2012-06-28 11:38:30
Name:Stephanie
Location:Florida
Subject:Magnesium & pregnancy
I had been taking magnesium supplements for anxiety & irregular heartbeat (I have mitral valve prolapse). I stopped after I found out I was pregnant. My OB recommended I stay off the supplements, at least for the first trimester. My anxiety & irregular heartbeat have returned. Do you know any supplemental level to be safe during pregnancy?
Posted on 2012-07-03 08:56:51
Name:HealthAliciousNess
Subject:RE: Magnesium & Pregnancy
Hi Stephanie, thanks for your question. Early pregnancy is a very delicate thing. You can try eat more foods high in magnesium, otherwise, you are best to follow the advice of your OB and stay off the magnesium supplements.
Posted on 2012-07-04 01:42:09
Name:Manon
Location:Florida
Subject:Answers to so many questions
I found this site to be so informative. I have been reading all the posts. I am definitely magnesium deficient. From cramps (ankles & toes), numbness in finger tips, RLS, and surprising to me, my severe anxiety disorder. I am 51, 2 years in my menopause, is magnesium even more important for my bones as well. I will incorporate all the magnesium foods into my diet. Thank you so much!!!!
Posted on 2012-07-08 02:06:30
Name:Charlie
Location:Tenn
Subject:Magnesium orotate
What can you tell me about Magnesium Orotate, it supposedly has superior absorption. Also, do you know whether magnesium deficiency can cause tendonitis? Thank you.
Posted on 2012-07-09 23:48:01
Name:Laurie
Location:New Jersey
Subject:Epsom Salt Baths
I heard that an effective way to absorb Magnesium is to soak in Epsom Salts, but haven't read any posts on it here. Can you tell me your thoughts on this alternative (and cheap) way to get Magnesium into our body? Thanks for all the great information!
Posted on 2012-07-31 05:58:08
Name:Gertrude "Trudy"
Location:Maine
Subject:Magnesium oxide
I may be several months too late for anyone to actually read this, but it needs to be said. Magnesium oxide, while high in magnesium, around 40%, has a very low absorption rate, down around 4%. Its absorption was considered negligible and for this reason was not included in a Russian study of various compounds of magnesium. The study found that there is a trade-off of benefits among the compounds--so it may be sensible to switch types from time to time. From other sources, I also learned that magnesium gluconate is preferable for heart patients, while magnesium citrate is better for gout and kidney patients.
Posted on 2012-08-08 01:39:50
Name:Layla
Location:FL
Subject:Magnesium food
Is the list above all of the foods or are there more? Oh and thank you.
Posted on 2012-09-03 15:17:07
Name:HealthAliciousNess
Subject:RE: Magnesium food
Hi Layla, thanks for your question. This article is just for the foods highest in magnesium, there are many more foods which contain magnesium. You can use this nutrient ranking tool to rank over 7000 foods. You can also rank them by food group. Here is a list of 3000 foods high in magnesium.
Posted on 2012-09-03 17:05:38
Name:Michelle
Location:West Reading, PA
Subject:Smoothie?
Is there a way to make a smoothie that tastes good but has foods high in magnesium and potassium? My mother is getting ready to undergo chemo and these are the two things that seem to be low in her blood. I believe it is due to meds she is on (albuterol,nexuim). She gets nauseous frequently and doesn't eat as much as she should...
Posted on 2012-09-10 08:15:49
Name:HealthAliciousNess
Subject:RE :Smoothie
Hi Michelle, sorry to hear that your Mom will be undergoing chemo soon, that in itself can make anyone lose their appetite. Something as simple as chocolate milk, or chocolate soy milk, would be nutritious and high in potassium and magnesium. You can try to use milk or soy milk as a base, and add chocolate, bananas, and flax seed. Hope that idea helps.
Posted on 2012-09-10 09:11:28
Name:Diane
Location:Lakeville, CT
Subject:Magnesium for Lupus
Does it help to relieve inflamation and, if so, would it be better absorbed in foods or supplement. THANK YOU!
Posted on 2012-09-29 20:07:11
Name:Rebecca
Location:Massachusetts
Subject:Magnesium in pumpkin/squash seeds
The site indicates the amount of magnesium in these seeds. Is this raw? Does roasting or toasting make the magnesium more or less accessible to the body?
Posted on 2012-10-28 10:46:06
Name:HealthAliciousNess
Subject:RE: Magnesium in pumpkin/squash seeds
Hi Rebecca, thanks for your question. The seeds referred to in the article should be either dried or roasted.
Nutrition Facts for Dried and Roasted Squash and Pumpkin Seeds.
Posted on 2012-10-28 21:46:08
Name:Char Taylor
Location:Arkansas
Subject:Magnesium deficent after cancer
I had cervical cancer and was treated with radiation and cisplatin, then had to have colostomy, and damaged part of colon removed from radiation damage. How long does the cisplatin affect the magnesium levels, and could my colon problems still be affecting absorbtion? I have been having cramps in all parts of my body, insomnia, depression, tiredness. Decided to start taking a supplement and will be uping the magnesium rich foods, are there any other things that could be depleting it? Was curious about diet soft drinks as well. Thank you so much, great site!!!
Posted on 2012-11-14 01:29:51
Name:HealthAliciousNess
Subject:RE: Magnesium deficent after cancer
Hi Char, thanks for your questions. It is not well understood how long cisplatin will affect your magnesium levels, however, most of the studies suggest that supplementing with magnesium can start to restore your levels almost immediately. Your case is likely more complicated due to your colostomy. Your doctors may have been giving you magnesium during your treatments, if not, they should have tested your levels. Get your magnesium level tested and talk to your doctors about the best strategy for supplementation. Eating the foods here will help of course, but given your colostomy and recovery, supplementation will likely be necessary. Other factors which can put you at risk of a deficiency include not eating enough protein, eating too much fiber, having kidney problems, or taking proton pump inhibitors, diuretics, zinc supplements, and other antibiotics. See the section of this article titled "High Risk Groups for a Magnesium Deficiency" for more information.
Posted on 2012-11-15 02:08:57
Name:Tricia
Location:Australia
Subject:Normal Magnesium Levels
Just wondering if 0-85 level of magnesium would be classed as on the low side? Can you tell me what is normal and what would be deficient? My results came back all within normal range but I do get symptoms associated with a lack of magnesium. I also wondered as magnesium helps to regulate blood sugar levels could dizziness be another related symptom? Thanks!
Posted on 2012-11-15 21:54:45
Name:HealthAliciousNess
Subject:RE: Normal Magnesium Levels
Hi Tricia, thanks for your question. Normal serum (blood) magnesium levels range between 1.7-2.2 mg/dL. Dizziness is not a common symptom of magneisum deficiency, but it is possible.
Posted on 2012-11-16 03:02:13
Name:Acc Cess
Location:DN
Subject:Brazil Nuts
Recommending Brazil Nuts for Magnesium is dangerous! People can Selenium overdose quickly on very small amounts of Brazil nuts long before they get anywhere close to that nice dose of magnesium...Please update your site with warnings, or remove from top 10 best sources...it is not accurate if measuring a safe eating amount of brazil nuts.
Posted on 2012-12-02 16:24:05
Name:HealthAliciousNess
Subject:RE: Brazil Nuts
Hi Acc, thanks for your comment and warning. The article now has warnings about the selenium content of brazil nuts. They would be a good solution for someone looking to get more selenium and magnesium. As suggested, a new list is being created to reflect more commonly eaten foods. Thanks again for your suggestion!
Posted on 2012-12-02 22:43:08
Name:Jessica
Location:MD, USA
Subject:Thanks!
Great article very informative! Over the last couple months I've read many articles pertaining to low magnesium this is by far the most informative in regards to food and also contains other helpful information. I have been taking supplements of magnesium etc per my neurologist. I wish he had mentioned the different types and low absorbtion rate of the most common type used for tablets (magnesium oxide). I've had to figure these types of things out on my own (thank goodness for the internet). Even with supplementation I continue to have symptoms associated with low magnesium etc so hoping paying more attention to my diet will help. Thanks!
Posted on 2013-02-01 13:47:46
Name:Pamela Bloom
Location:Ohio
Subject:Epsom Salt Bath for Magnesium
A nice soak in an Epsom salt bath for 15 minutes twice a week is a great way to restore magnesium levels. Epsom salts are magnesium sulfate and the body can and does absorb it through the skin. It is also very soothing. 2 cups of Epsom salts per bath.
Posted on 2013-02-12 19:30:31
Name:Jennifer
Location:Scottsdale, AZ
Subject:Chelated Magnesium
I was told to take chelated magnesium which I haven't seen written about in this article. I was told that it had the best absorption. What is chelated magnesium?
Posted on 2013-03-10 11:17:46
Name:HealthAliciousNess
Subject:RE: Chelated Magnesium
Hi Jennifer, thanks for your question. Chelated magnesium is a form of magnesium where amino acids have been used to try boost the absorption of magnesium. It is not known whether this form of magnesium is the best for absorption, but you can try it and see if it works for you.
Posted on 2013-03-10 23:34:55
Name:Scott
Location:Dallas
Subject:Dried Vs. Fresh Magnesium Foods
I'm curious as to why DRIED herbs and seeds are specified. If one consumed freshly picked basil or raw pumpkin seeds, would they get magnesium and would the levels be increased or decreased from the dried version? Thanks for this helpful article.
Posted on 2013-03-11 22:45:31
Name:HealthAliciousNess
Subject:RE: Dried Vs. Fresh Magnesium Foods
Hi Scott, thanks for your question. The fresh foods would contain magnesium, however, this list is made by ranking the about of magnesium per gram. Since dried foods do not contain water, they are much lighter, and therefore, have a high density of magnesium, gram per gram. Looking at the nutrition facts comparison for dried vs. fresh basil, you can see that 1 tblsp of dried basil provides 8mg (2% DV) of magnesium, while 2 tblsp of fresh basil provides 3mg (1% DV). This list will soon be revised to list high magnesium foods by common portion size.
Posted on 2013-03-12 00:26:56
Name:Alison
Location:London UK
Subject:MS and Magnesium Flakes Footbath
Thanks for this info and have to say I've started using Magnesium Flakes in a foot spa every day and its helping the circulation and replacing minerals... the above info is so very needed and informative....In gratitude, Alison
Posted on 2013-03-12 23:46:58
Name:Rohana Miller
Location:United States
Subject:My cancer survival story and why I think Magnesium Gluconate is best...
I received very aggressive high doses of cisplatin in 1981 for stage 3 ovarian cancer. They don't give such high doses of cisplatin now as they did back then in the first few yrs of its usage. The chemo failed to cure my cancer and I went on to radiation as a last resort. I also followed Linus Pauling's Cancer and Vitamin C regimen and his megavitamin therapy. I was 35 at that time and am now 67. Most of the women who had ovarian cancer at the advanced stage I had it either died of the cancer or of the kidney damage caused by the cisplatin. I received maximum radiation dosage to entire torso and docs were astonished that my skin showed no radiation burns. I believe it was the 40 grams of C plus other vitamins and supplements I took daily. Docs were unwilling to perform 3rd look surgery since there was nothing left to treat me with if they found the cancer was not erradicated. So, I waited and lived my life and survived far beyond my 30% chance to live 5 more years to age 40. I was able to raise my 8 and 10 yr old son and daughter and am now a grandma. In 2007 I learned I had stage 4 kidney disease resulting from the cisplatin damage. I had also suffered from chronic diarrhea for 30 yrs. My veins were ruined by the chemo so long term dialysis was not an option. I was able to keep my kidneys stable for 6 yrs by putting myself on a strict renal diet and taking probiotics. The renal damage caused me to have a stroke, a-fib, osteoporosis. Jan 16th, 2013, I received a kidney transplant. My 40 yr old son was my living donor and my 42 yr old daughter was my 24/7 caretaker nurse as I recovered. It has now been two months and I am gaining strength daily, thanks to the love and devotion of my kids and a great medical team. I have been low on magnesium since my cisplatin treatment, but until I was diagnosed with kidney disease, no docs ever mentioned it to me, though I suffered with all the symptoms! Now, the anti-rejection meds and all the pills I have to take to counteract the side-effects of those meds (30+ pills daily) also reduce my magnesium levels further. Magnesium gluconate is the best form to take if you suffer from diarrhea. Amazon sells bottles of it for less than $4 for 90 pills. However, the bottle says 500mg on it, but only about 25mg of each tab is actually magnesium, the rest is gluconate. Increasing your dietary intake of high magnesium foods is by far much more effective in keeping your mag levels up and it's easy. Snacking on nuts and seeds, eating plenty of good veggies and beans, etc. will make a huge difference and you will feel the strength return to your limbs in a matter of a day or two once you start focusing on how you are eating. So, in answer to those who mentioned cisplatin - the effect on your magnesium levels can last forever because cisplatin is so damaging to your kidneys. Being highly pro-active in your own health and educating yourself can save or prolong your life. I am living proof of that. I have found my medical teams very respectful of my efforts because they see the results I have achieved, which seem miraculous to many. I firmly believe that you MUST build you strength and body to withstand cancer treatment and also to live your best life possible with other diseases you might be dealing with. This website is excellent!
Posted on 2013-03-20 20:41:35
Name:S Avery
Location:Tennessee
Subject:Does magnesium cause kidney damage?
I was taking 800mgs of magnesium with chelated zinc for restless legs and it worked. Then someone told me it was bad for my kidneys. Is this true? It sure did help a lot and has come back since I quit taking it. Thanks for your website and hope you can answer this and it is a no!!!
Posted on 2013-03-29 17:13:18
Name:HealthAliciousNess
Subject:RE: Does magnesium cause kidney damage?
Hi S Avery, thanks for your question. The amount of magnesium in your body is regulated by your kidneys. As long as your kidneys are healthy, they should have no problem regulating 800mgs plus whatever dietary magnesium you get. So the answer is while your kidneys may have to work harder, it should be fine to take the supplement. If you are worried about it, see if 400mgs a day works for you. Buy a pill cutter and cut the pill in half if need be. This can also save you money in the long run if you find it effective. Hope that helps.
Posted on 2013-03-29 23:55:00
Name:Jerry
Location:Michigan
Subject:Lower back muscle pain after spinal fusion
I had a spinal fusion which worked but the lower muscles in my back are sore and walking has not helped. A therapist has said I need to take Epson salt bath. Is she right?
Posted on 2013-04-07 17:13:18
Name:D Banks
Location:United States
Subject:Muscle Cramps When Working Out
I just started taking magnesium supplements when I had been told that is what I need to take to help with muscle cramps a long time ago. Oh how I wish I had just tried it way back when (as I take a lot of other health food items) because let me tell you it works. I feel calmer and my muscles don't cramp like before. Thank God.
Posted on 2013-04-15 00:18:18
Name:Kevin
Location:Australia
Subject:PMR (Polymyalgia Rheumatica)
Can magnesium help with PMR? I've had it for about 18 months. It's not as severe as it was, but I've had enough! It has now moved to my ribs and chest area. Thank you.
Posted on 2013-04-30 13:38:08
Name:HealthAliciousNess
Subject:RE: PMR (Polymyalgia Rheumatica)
Hi Kevin, thanks for your question and sorry to hear of your condition. There is no evidence to suggest that magnesium helps with PMR. You can find more information on PMR here.
Posted on 2013-05-01 02:56:09
Name:Louis
Location:Australia
Subject:Is rice bran crude a practical source?
If rice bran crude is so high in magnesium, and dv or daily intake in mg is 400mg, does it have an adverse reaction? You wouldn't eat a cup of rice bran. You would just sprinkle s teaspoon on your oatmeal. Or have I got it wrong?
Posted on 2013-05-08 09:04:23
Name:HealthAliciousNess
Subject:RE: Is rice bran crude a practical source?
Hi Louis, Thanks for your questions and comment. It is true that most people would not consume a whole cup of bran, and it would not be the best thing for them. However, this list ranks the foods highest in magnesium by nutrient density. Thus bran takes the number 1 spot. The lists on this site are currently being revised to take serving size into account. Till then, the extended list of magnesium rich foods can give you some good practical suggestions to boost your magnesium content.
Posted on 2013-05-08 09:33:02
Name:Joanne
Location:Northern Ireland
Subject:Fibromyalgia and Magnesium
I've heard magnesium can help with a pain of fibromyalgia is this true?
Posted on 2013-05-14 20:05:53
Name:HealthAliciousNess
Subject:RE: Fibromyalgia and Magnesium
Hi Joanne, thanks for your question. This study suggests found that taking 1200–2400 mg of malate and 300–600 mg of magnesium per day, over 8 weeks, significantly reduced the pain of fibromyalgia. You can get a magnesium malate supplement here if you want to try it. For further reading regarding fibromyalgia and magneisum check this article by an MIT (Massachusetts Institute of Technology) researcher.
Posted on 2013-05-14 21:01:26
Name:PM
Location:Canada
Subject:Magnesium Bisglycinate
What about magnesium bisglycinate? What is the difference with this and all the others you mention? My naturopathic doctor recommended this for muscle cramps.
Posted on 2013-05-15 11:57:17
Name:Robin
Location:USA
Subject:Tinnitus
Do you think there is a correlation between tinnitus and magnesium, and if so how much magnesium do you suggest on a daily basis?
Posted on 2013-05-15 20:01:55
Name:HealthAliciousNess
Subject:RE: Tinnitus and Magnesium
Hi Robin, thanks for your question. Some studies do suggest that taking magnesium (~500mg) per day can help reduce the severity of tinnitus. You can try a chelated magnesium supplement, taking doses throughout the day to reach around 500mg. Hope that helps.
Posted on 2013-05-16 02:41:33

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  36. FDA Drug Safety Communication: Low magnesium levels can be associated with long-term use of Proton Pump Inhibitor drugs (PPIs)