4

votes

How do you get magnesium naturally?

Answered on August 19, 2014
Created June 02, 2013 at 8:43 PM

I feel like the paleo diet doesn't really offer magnesium sources, which is cray cray.

I mean if it's essential and all, a supplement shouldn't be necessary if one isn't eating ant-nutrients. But it seems like the only sources of magnesium contain anti-nutrients.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on June 03, 2013
at 11:55 AM

Soil I can understand, plants and animals concentrate magnesium. Water... well, maybe. Mg content of even some very mineral laden lakes in Africa is still only around 10 mg/L, 40 L of water a day to hit the target 400 mg... seems a little excessive, no doubt some came from water though, but it doesn't seem like a significant source.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on June 02, 2013
at 11:50 PM

I did check, 15-25% in large-ish servings of greens. Ran today's menu through Cronometer as well, I hit 95% Mg, not bad. And the biggest contributor... swiss chard - 4 ounces for 23% DV. It's not one of the nutritients I get many day's worth in 1 day, but a varied diet with lots of plants, it's not too tough!

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on June 02, 2013
at 11:10 PM

btw, on the topic of supplementation -- this is one of the best Kresser posts: http://chriskresser.com/are-supplements-really-necessary

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on June 02, 2013
at 11:09 PM

@Dan, that's one of the reported benefits of Epsom salt baths.

194d8e8140425057fe06202e1e5822a7

(3979)

on June 02, 2013
at 11:00 PM

To piggy back on the water idea, I think a lot was absorbed through the skin in springs, rivers, and the ocean.

194d8e8140425057fe06202e1e5822a7

(3979)

on June 02, 2013
at 10:58 PM

Doesn't seem feasible, really. Have you looked at how much magnesium is actually in greens? Negligible, I think, unless you eat a giant bucket of greens a day.

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6 Answers

2
783275f7d7d5fd8de47977d42fc5f97d

on June 03, 2013
at 06:06 AM

Nuts are an important source to me for this, in addition to plenty of greens.

Also, I think this is one of the main reasons why conventional Paleo wisdom is largely mistaken in villifying properly prepared legumes. The benefits of getting a reliable, natural source of magnesium imho far offset the extra trouble of soaking/sprouting/fermenting/cooking legumes.

2
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on June 02, 2013
at 11:07 PM

The soil was better 100 years ago and all produce, fruits, and water sources were higher in mag than they are today. You can still get it without supplementing -- herbs, spices, seeds and nuts, sprouted legumes, leafy greens. Still, RDA is a minimum, supplement for optimal Heath.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on June 02, 2013
at 11:10 PM

btw, on the topic of supplementation -- this is one of the best Kresser posts: http://chriskresser.com/are-supplements-really-necessary

2
Ce41c230e8c2a4295db31aec3ef4b2ab

(32564)

on June 02, 2013
at 09:51 PM

There is nothing crazy about it. Magnesium has been depleted from our water and soil, so supplementation makes sense, if you don't eat a lot of seafood.

The hypothesis is that Paleo folk got theirs from water.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on June 03, 2013
at 11:55 AM

Soil I can understand, plants and animals concentrate magnesium. Water... well, maybe. Mg content of even some very mineral laden lakes in Africa is still only around 10 mg/L, 40 L of water a day to hit the target 400 mg... seems a little excessive, no doubt some came from water though, but it doesn't seem like a significant source.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on June 02, 2013
at 11:09 PM

@Dan, that's one of the reported benefits of Epsom salt baths.

194d8e8140425057fe06202e1e5822a7

(3979)

on June 02, 2013
at 11:00 PM

To piggy back on the water idea, I think a lot was absorbed through the skin in springs, rivers, and the ocean.

1
07a941eb3c2a63feced03ad91ecc22b9

(139)

on June 03, 2013
at 03:11 AM

Best sources of Magnesium are chocolate, nuts, some seeds, mineral water (Fiji), spinach and other green leafies, coconut water, Maca root powder.

1
32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on June 02, 2013
at 10:13 PM

Greens. Most have a decent amount, probably tied up in oxalates though, but whatever.

194d8e8140425057fe06202e1e5822a7

(3979)

on June 02, 2013
at 10:58 PM

Doesn't seem feasible, really. Have you looked at how much magnesium is actually in greens? Negligible, I think, unless you eat a giant bucket of greens a day.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on June 02, 2013
at 11:50 PM

I did check, 15-25% in large-ish servings of greens. Ran today's menu through Cronometer as well, I hit 95% Mg, not bad. And the biggest contributor... swiss chard - 4 ounces for 23% DV. It's not one of the nutritients I get many day's worth in 1 day, but a varied diet with lots of plants, it's not too tough!

0
5dd50f78f47b8848d93724d6eb38d4c1

on June 03, 2013
at 02:47 AM

That's one of the many reasons I eat legumes and oats.

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