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How to get enough magnesium?

Answered on August 02, 2014
Created July 25, 2014 at 8:32 AM

I come up short in magnesium and selenium.. Any tips on what to include in my diet? I was thinking crab for selenium and maybe some almonds for Mg?

00cd3b6f51530a6832fcda1712edbec3

(2411)

on August 02, 2014
at 12:49 AM

00cd3b6f51530a6832fcda1712edbec3

(2411)

on July 26, 2014
at 02:08 AM

As far as animal foods, raydawg is right. A look at the USDA nutrient database shows that oysters are the highest in selenium, followed by cod.

00cd3b6f51530a6832fcda1712edbec3

(2411)

on July 26, 2014
at 02:07 AM

It was my understanding that there is only one study with dubious methodology that asserts the benefits Mg sulfate. There doesn't appear to be any research on magnesium oil.

Regarding Brazil nuts, the amount of selenium per nut is variable, dependent on the soil in which the nuts grew. While the USDA database reports 96 mcg./kernel (1 nut), you might be getting more or less. Over time, unless the USDA values are updated, and the nut farmers amend the soil with a selenium supplement, I'd expect the selenium content of the nuts to decrease. (continued)

56c28e3654d4dd8a8abdb2c1f525202e

(1822)

on July 25, 2014
at 06:29 PM

don't disagree with the conclusions, but the generalization is incorrect. My soil, for example, is above optimum in Mg content and will always be because the mother rock is dolomite. But the problem with Mg is that it is so widespread in vegetable foods, that there is no superfood, you have to eat at least one lb of greens and 2-3 lbs of other vegetables/fruits to make your daily quota. and many of us don't do that.

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7 Answers

0
8ad3275261eeab90faff4f98c86ca670

on August 02, 2014
at 04:30 PM

I make a nettle leaf infusion every night to drink throughout the day (google Susun Weed for info). I add squirts of liquimims brand Mega-Mag 400 mg and drink it throughout the day.

0
2cbd904ebf34e1df5ccd2ded41ce7c16

(102)

on August 02, 2014
at 03:48 PM

Coffee for magnesium. 60g of coffee beans, ground and brewed, has about 80mg of magnesium.

Meat + seafood for selenium

0
B5141236ad924674a96803ee1ccccaf1

(485)

on August 02, 2014
at 02:54 PM

Selenium = Brazil nuts (>700% DV per oz., >25% DV Magnesium)

0
B8139a868ab2e819ca6e582f1f064426

on July 26, 2014
at 09:36 AM

What about spinach? thats very high in magnesium, I've eaten an entire bunch in one sitting many times and it shrinks when boiled. And what about chocolate thats got very high magnesium too.

0
0f8f77156cd0667d43194fc4b8bc3b5d

on July 26, 2014
at 04:57 AM

I really love the Crown Prince naturally smoked oysters (high in selenium, Trader Joe's has them) as a source. They are tasty eaten right from the tin, cooked with eggs or in main dishes. If you eat "safe starches" a la The Perfect Health Diet, or resistant starches, here is an easy smoked oyster casserole recipe.

For magnesium, I've had a difficult time with even small amounts of oral supplements giving me loose stools, so I try to take an Epsom salt soak in the bath tub a few times a week.

0
83f300799b74f3b2aae3fa8c7ca2dfc2

on July 25, 2014
at 04:19 PM

It's unlikely you'll get enough magnesium from diet alone. Our paleolithic ancestors got a large amount from water (as well as calcium), and from green leafy veggies. Unfortunately our soils are depleted of magnesium and our tap/bottled water contains none.

It seems to be the one mineral that is necessary to supplement regardless of diet. I use magnesium glycinate from Pure Encapsulations which is free of additives.

56c28e3654d4dd8a8abdb2c1f525202e

(1822)

on July 25, 2014
at 06:29 PM

don't disagree with the conclusions, but the generalization is incorrect. My soil, for example, is above optimum in Mg content and will always be because the mother rock is dolomite. But the problem with Mg is that it is so widespread in vegetable foods, that there is no superfood, you have to eat at least one lb of greens and 2-3 lbs of other vegetables/fruits to make your daily quota. and many of us don't do that.

0
96440612cf0fcf366bf5ad8f776fca84

(19463)

on July 25, 2014
at 10:30 AM

Topically, you can use Epsom salt baths, magnesium oil. You can supplement with magnesium chelates (anything ending with an ate) i.e. magnesium threonate (which is the only form that can get through the blood brain barrier), glycinate, malate.

You can supplement selenium as well, or just eat a single Brazil nut every day or other day. Shellfish is also high in selenium.

00cd3b6f51530a6832fcda1712edbec3

(2411)

on July 26, 2014
at 02:07 AM

It was my understanding that there is only one study with dubious methodology that asserts the benefits Mg sulfate. There doesn't appear to be any research on magnesium oil.

Regarding Brazil nuts, the amount of selenium per nut is variable, dependent on the soil in which the nuts grew. While the USDA database reports 96 mcg./kernel (1 nut), you might be getting more or less. Over time, unless the USDA values are updated, and the nut farmers amend the soil with a selenium supplement, I'd expect the selenium content of the nuts to decrease. (continued)

00cd3b6f51530a6832fcda1712edbec3

(2411)

on August 02, 2014
at 12:49 AM

00cd3b6f51530a6832fcda1712edbec3

(2411)

on July 26, 2014
at 02:08 AM

As far as animal foods, raydawg is right. A look at the USDA nutrient database shows that oysters are the highest in selenium, followed by cod.

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