5

votes

What are the best FOOD sources of magnesium? Food sources only please.

Answered on August 19, 2014
Created August 21, 2012 at 6:01 PM

FOOD SOURCES ONLY PLEASE.

Could you please list them in bullet/column form, from highest to the lowest, if possible?

I have checked ten different sources and they all say different things. Halibut is the only one that is the same.

If you think that magnesium can only be absorbed with some other vitamin (like vitamins A and D go together), let me know.

Thank you very much.

7841848bd0c27c64353c583fb7971242

(7275)

on May 11, 2013
at 07:48 PM

http://deepseanews.com/2012/06/how-presidential-elections-are-impacted-by-a-100-million-year-old-coastline/ and http://www.npr.org/blogs/krulwich/2012/10/02/162163801/obama-s-secret-weapon-in-the-south-small-dead-but-still-kickin

F5a0ddffcf9ef5beca864050f090a790

(15515)

on May 11, 2013
at 06:13 AM

Guess what - I am no longer gluten intolerant. I tolerate all grains, including wheat. Not that I am going to consume them freely from now on, but it is nice to know that I can.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on May 11, 2013
at 06:11 AM

Compare your map with this - http://edition.cnn.com/ELECTION/2012/electoral-map.html

F5a0ddffcf9ef5beca864050f090a790

(15515)

on February 24, 2013
at 07:49 PM

Thank you very much for your detailed answer!

782d92f4127823bdfb2ddfcbcf961d0e

(5231)

on October 18, 2012
at 03:45 PM

why in the world would someone vote this down???

Dfeb3c1ef269c5dc03154d1689c14373

(716)

on August 22, 2012
at 07:42 PM

All tubers and all fruit =)

A2c38be4c54c91a15071f82f14cac0b3

(12682)

on August 22, 2012
at 07:49 AM

I'm sorry I have to make a correction: swiss chard is actually high in oxalates and likely wont be the best source of magnesium, my mistake. If a food is high in oxalate like chard and spinach, I believe it's better to cook it. If it's not, like kale and collard greens, it doesn't matter that much.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on August 22, 2012
at 06:43 AM

@Mscott - should I steam chard? I always eat it raw. Thanks.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on August 22, 2012
at 06:41 AM

That's my favorite source of magnesium!

F5a0ddffcf9ef5beca864050f090a790

(15515)

on August 22, 2012
at 06:41 AM

Mineral water - thanks!!!

F5a0ddffcf9ef5beca864050f090a790

(15515)

on August 22, 2012
at 06:40 AM

What tubers and what fruit? Sweet potatoes and ...?

F5a0ddffcf9ef5beca864050f090a790

(15515)

on August 22, 2012
at 06:40 AM

I hate pumpkin seeds... but love swimming in the ocean. Now all I need to do is find glacial water. I hate baths and I won't soak no matter what. I would rather be eaten by a shark in the ocean or by a polar bear when I drink glacial water :)

F5a0ddffcf9ef5beca864050f090a790

(15515)

on August 22, 2012
at 06:37 AM

I love evian, but I never thought it might have magnesium. Now I will buy it more often! Thanks!!!

8b02ef6dda8b8154c4185a2ac0883b09

(175)

on August 22, 2012
at 01:53 AM

rub epsom salts over your skin in the shower instead of soaking in the tub. Skin still absorbs the minerals.

Ed71ab1c75c6a9bd217a599db0a3e117

(25472)

on August 22, 2012
at 01:41 AM

Mscott hits it out of the park. Our evolutionary primordial diet is best for Mg. Dr. Cunnane smiles.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on August 22, 2012
at 01:28 AM

I am gluten intolerant and I react to all grains. I have tried rice the other day and thought I was going to die. I am sure soaking and fermenting is the way to go, but who has time to soak and ferment!

F5a0ddffcf9ef5beca864050f090a790

(15515)

on August 22, 2012
at 01:27 AM

Wow... What a great answer - I love the map. I will definitely use them.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on August 22, 2012
at 01:25 AM

Crystal, thanks for your answer. Actually, I hate taking baths. I take showers twice per day, just so you don't think I am a complete slob.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on August 22, 2012
at 01:24 AM

Thank you. But I am trying to stay away from supplements for now, since I cannot get good brands.

77188106a9c27a22ad47d0ef7318de7a

(922)

on August 21, 2012
at 10:18 PM

dont be scurred

E40b2fc9ddcf702bab9d61d28b8c8440

(505)

on August 21, 2012
at 09:56 PM

I've heard that even on a paleo diet, getting really good quality organic produce, etc, we still need to supplement due to the soil depletion you mention.

6b365c14c646462210f3ef6b6fecace1

(1784)

on August 21, 2012
at 09:20 PM

Eww, that's so 1999

96440612cf0fcf366bf5ad8f776fca84

(19463)

on August 21, 2012
at 09:18 PM

NEVER!!!!!!!!!!!!!!!

A2c38be4c54c91a15071f82f14cac0b3

(12682)

on August 21, 2012
at 06:47 PM

I used to take blackstrap molasses for some extra minerals (like magnesium). Of course, not everyone likes that option because of the sugar and the weird taste.

A2c38be4c54c91a15071f82f14cac0b3

(12682)

on August 21, 2012
at 06:38 PM

I'd probably say go for high mag seafood like halibut and scallops and low oxalate greens like chard and collard greens.

20bff9cbbddf521bac87b434981502c3

(275)

on August 21, 2012
at 06:34 PM

I know you've specifically requested *not* mag supplementation; however I take 100mg mag glycinate daily in addition to attempting to meet mag levels through whole foods. From what I've read, mag supplementation to get to RDA is common and an ok thing.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on August 21, 2012
at 06:28 PM

What would be the BEST source (or two) in your opinion? Thanks for your answer.

20bff9cbbddf521bac87b434981502c3

(275)

on August 21, 2012
at 06:27 PM

I'd rather take a magnesium supplement, or eat a ton of chard (which is easy!), than eat all those seeds to get the equivalent mag.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on August 21, 2012
at 06:27 PM

Miked, I know but... I was hoping that someone has already found some foods that satisfy their magnesium deficiency. I know many people drink Natural Calm, but I don't want supplements. I want all my nutrients to come from food. I went trough one dozen of sources and they all are different. LIKE ALL OF THEM.

510bdda8988ed0d4b0ec0b738b4edb73

(20888)

on August 21, 2012
at 06:23 PM

I'm not going to do your work for you. I gave you the list that the USDA puts out. Look at the top of the list, find the first paelo item (spinach), see if you can get enough Mg there in what you would eat in a day. If that's not enough, go down the list and find #2. Repeat.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on August 21, 2012
at 06:22 PM

Do I have to eat pumpkin seeds and sesame seeds too? I thought they were high in Omega 6?

F5a0ddffcf9ef5beca864050f090a790

(15515)

on August 21, 2012
at 06:20 PM

It is all some grain stuff (or most of it). Is there something I can eat every other day and get my magnesium that way?

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 21, 2012
at 06:16 PM

@VB- nuts, pumpkin seeds, and spinach look paleo

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13 Answers

7
7841848bd0c27c64353c583fb7971242

(7275)

on August 21, 2012
at 09:07 PM

I think a large part of the blanket magnesium deficiency we're experiencing is due to depleted soil magnesium. So our foods are most likely generally deficient in magnesium.

The problem with nutrient databases is that they are based off of a sampling of those foods: you don't know how much magnesium and other nutrients are in the foods you are eating, in particular. For some things I don't expect there to be a big difference from one source to another, but for magnesium, I would think there is.

So I see a few different things you could try. One would be to grow your own vegetables and add magnesium to the soil. Another would be to talk to a local farmer and get them to add magnesium to their soil. And a third would be to take this map (shown below) to heart and avoid foods grown in the southeastern US.

My apologies to people who live outside the US, since this map may not be that helpful.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on August 22, 2012
at 01:27 AM

Wow... What a great answer - I love the map. I will definitely use them.

E40b2fc9ddcf702bab9d61d28b8c8440

(505)

on August 21, 2012
at 09:56 PM

I've heard that even on a paleo diet, getting really good quality organic produce, etc, we still need to supplement due to the soil depletion you mention.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on May 11, 2013
at 06:11 AM

Compare your map with this - http://edition.cnn.com/ELECTION/2012/electoral-map.html

7841848bd0c27c64353c583fb7971242

(7275)

on May 11, 2013
at 07:48 PM

http://deepseanews.com/2012/06/how-presidential-elections-are-impacted-by-a-100-million-year-old-coastline/ and http://www.npr.org/blogs/krulwich/2012/10/02/162163801/obama-s-secret-weapon-in-the-south-small-dead-but-still-kickin

7
510bdda8988ed0d4b0ec0b738b4edb73

(20888)

on August 21, 2012
at 06:14 PM

USDA Nutrient database is the way to go. Just filter out the non-paleo items. Here's Mg sorted by content:

https://www.ars.usda.gov/SP2UserFiles/Place/12354500/Data/SR24/nutrlist/sr24w304.pdf

F5a0ddffcf9ef5beca864050f090a790

(15515)

on August 21, 2012
at 06:20 PM

It is all some grain stuff (or most of it). Is there something I can eat every other day and get my magnesium that way?

F5a0ddffcf9ef5beca864050f090a790

(15515)

on August 21, 2012
at 06:27 PM

Miked, I know but... I was hoping that someone has already found some foods that satisfy their magnesium deficiency. I know many people drink Natural Calm, but I don't want supplements. I want all my nutrients to come from food. I went trough one dozen of sources and they all are different. LIKE ALL OF THEM.

1edb06ded9ccf098a4517ca4a7a34ebc

(14952)

on August 21, 2012
at 06:16 PM

@VB- nuts, pumpkin seeds, and spinach look paleo

510bdda8988ed0d4b0ec0b738b4edb73

(20888)

on August 21, 2012
at 06:23 PM

I'm not going to do your work for you. I gave you the list that the USDA puts out. Look at the top of the list, find the first paelo item (spinach), see if you can get enough Mg there in what you would eat in a day. If that's not enough, go down the list and find #2. Repeat.

5
13ded78b62839048b06f32c48a8f59b2

on August 21, 2012
at 08:52 PM

How about magnesium salts in a bath once or twice a week? It's not supplementing, really, and it's an effective way of getting a good dose of magnesium.

8b02ef6dda8b8154c4185a2ac0883b09

(175)

on August 22, 2012
at 01:53 AM

rub epsom salts over your skin in the shower instead of soaking in the tub. Skin still absorbs the minerals.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on August 22, 2012
at 01:25 AM

Crystal, thanks for your answer. Actually, I hate taking baths. I take showers twice per day, just so you don't think I am a complete slob.

4
782d92f4127823bdfb2ddfcbcf961d0e

on August 21, 2012
at 07:43 PM

Chocolate! Only source of magnesium I need. (JK)

F5a0ddffcf9ef5beca864050f090a790

(15515)

on August 22, 2012
at 06:41 AM

That's my favorite source of magnesium!

782d92f4127823bdfb2ddfcbcf961d0e

(5231)

on October 18, 2012
at 03:45 PM

why in the world would someone vote this down???

4
A2c38be4c54c91a15071f82f14cac0b3

(12682)

on August 21, 2012
at 06:23 PM

Swiss chard and halibut are both great sources, as are a number of other fish and greens. There are a bunch of good sources you can find online, but it's good to know that phytic acid and oxalic acid can decrease absorption so not all foods will be as good as their mag content lets on (e.g. spinach, almonds, and sesame seeds).

Other seafood rich in magnesium: abalone, pikes, crayfish, and maybe shrimp and salmon.

Ed71ab1c75c6a9bd217a599db0a3e117

(25472)

on August 22, 2012
at 01:41 AM

Mscott hits it out of the park. Our evolutionary primordial diet is best for Mg. Dr. Cunnane smiles.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on August 21, 2012
at 06:28 PM

What would be the BEST source (or two) in your opinion? Thanks for your answer.

A2c38be4c54c91a15071f82f14cac0b3

(12682)

on August 21, 2012
at 06:47 PM

I used to take blackstrap molasses for some extra minerals (like magnesium). Of course, not everyone likes that option because of the sugar and the weird taste.

A2c38be4c54c91a15071f82f14cac0b3

(12682)

on August 22, 2012
at 07:49 AM

I'm sorry I have to make a correction: swiss chard is actually high in oxalates and likely wont be the best source of magnesium, my mistake. If a food is high in oxalate like chard and spinach, I believe it's better to cook it. If it's not, like kale and collard greens, it doesn't matter that much.

A2c38be4c54c91a15071f82f14cac0b3

(12682)

on August 21, 2012
at 06:38 PM

I'd probably say go for high mag seafood like halibut and scallops and low oxalate greens like chard and collard greens.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on August 22, 2012
at 06:43 AM

@Mscott - should I steam chard? I always eat it raw. Thanks.

4
20bff9cbbddf521bac87b434981502c3

on August 21, 2012
at 06:19 PM

I've also found that the World's Healthiest Foods databases are helpful. In addition to a list of foods high in a particular nutrient, there's an opportunity to learn more about what that nutrient is, what it does, why it's important.

Note that WH Foods does have a vegetarian / pescetarian bias.

http://whfoods.org/genpage.php?tname=nutrient&dbid=75

It seems that halibut with a side of greens is the way to go.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on August 21, 2012
at 06:22 PM

Do I have to eat pumpkin seeds and sesame seeds too? I thought they were high in Omega 6?

20bff9cbbddf521bac87b434981502c3

(275)

on August 21, 2012
at 06:34 PM

I know you've specifically requested *not* mag supplementation; however I take 100mg mag glycinate daily in addition to attempting to meet mag levels through whole foods. From what I've read, mag supplementation to get to RDA is common and an ok thing.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on August 22, 2012
at 01:24 AM

Thank you. But I am trying to stay away from supplements for now, since I cannot get good brands.

20bff9cbbddf521bac87b434981502c3

(275)

on August 21, 2012
at 06:27 PM

I'd rather take a magnesium supplement, or eat a ton of chard (which is easy!), than eat all those seeds to get the equivalent mag.

2
6d64cd6dc98d6ab763bd03678a317964

(2177)

on August 22, 2012
at 05:10 AM

Optimum levels of magnesium are around 1000mg per day with therapeutic doses easily approaching 3000mg. The RDA of 400mg is way too low. Now look at all the foods highest in magnesium, paleo or not, and ask yourself: if anyone of them could have played a meaningful role in our evolution by providing optimal levels of magnesium? The answer is no, depleted soils or not. You're barking up the wrong tree trying to find enough magnesium from food.

Magnesium is found in great quantities in ocean water, glacial rivers, and lakes etc etc. We evolved with natural unfiltered sources of water (and plenty of ocean swimming) which provided us with many of the minerals that we are deficient in now.

So unless your going to eat 2 cups of pumpkin seeds (and the accompanying 60mg of OMEGA 6!!!) everyday or go swimming in the ocean, or drink unfiltered glacial water....I suggest you loose your aversion to supplements, go buy some cheap Epsom bath salts, add 2 cups to your bath water, and soak with that every day to increase your magnesium levels.

http://www.epsomsaltcouncil.org/articles/report_on_absorption_of_magnesium_sulfate.pdf

F5a0ddffcf9ef5beca864050f090a790

(15515)

on August 22, 2012
at 06:40 AM

I hate pumpkin seeds... but love swimming in the ocean. Now all I need to do is find glacial water. I hate baths and I won't soak no matter what. I would rather be eaten by a shark in the ocean or by a polar bear when I drink glacial water :)

2
A97b68379a576dfa764a4828304d2efb

(4181)

on August 21, 2012
at 06:48 PM

Carbonated mineral water? The amount of mag present varies but some of the brands list the amount on the label. I use the trace mineral drops, but I know you don't want supplementation.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on August 22, 2012
at 06:41 AM

Mineral water - thanks!!!

1
967d19bc5236a741b9f45a5b8595816a

on May 11, 2013
at 01:58 AM

not paleo - but i don't supplement either. so i eat oatbran! i'm gluten intolerant but it seems fine and an organic source better. i'm not sure what your symptoms are but sometimes the answer is not magnesium.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on May 11, 2013
at 06:13 AM

Guess what - I am no longer gluten intolerant. I tolerate all grains, including wheat. Not that I am going to consume them freely from now on, but it is nice to know that I can.

1
5db1aa1a6457db5ea3f334cfe0367239

on February 24, 2013
at 04:47 PM

Fortunately magnesium is a mineral that can be found in a wide number of foods, and here is a list of some of the richest food sources that you are going to come across.

Seeds

Seeds such as sesame seeds, flaxseed, pumpkin and squash seeds, as well as sunflower seeds are some of the best ways to get the magnesium you need. 100 g of pumpkin and squash seeds are going to provide enough magnesium to fulfill the average adult male's daily requirement.

Nuts

Probably preferable to most over seeds, nuts are also a fantastic source of magnesium. Brazil, cashew, pine, almonds, walnuts, peanuts, hazelnuts, all provide a great dose of magnesium.

Green leafy veg

Spinach and beet greens are good sources of magnesium, and very easy to implement into meals.

Grains

Wheat, bran, granola, quinoa, are all brilliant ways to get magnesium.

Fish

Halibut, haddock and lobster

More information on the magnesium volume in these foods can be found here:

Full list of magnesium rich foods

F5a0ddffcf9ef5beca864050f090a790

(15515)

on February 24, 2013
at 07:49 PM

Thank you very much for your detailed answer!

1
Bb3d1772b28c02da2426e40dfcb533f5

(5381)

on August 22, 2012
at 06:00 AM

Anything dark and leafy (spinach, swiss chard), most nuts. Also european mineral waters, like evian.

F5a0ddffcf9ef5beca864050f090a790

(15515)

on August 22, 2012
at 06:37 AM

I love evian, but I never thought it might have magnesium. Now I will buy it more often! Thanks!!!

1
Dfeb3c1ef269c5dc03154d1689c14373

(716)

on August 22, 2012
at 03:50 AM

Tubers and fruit have the most magnesium and the least anti-nutrients. Cheers

F5a0ddffcf9ef5beca864050f090a790

(15515)

on August 22, 2012
at 06:40 AM

What tubers and what fruit? Sweet potatoes and ...?

Dfeb3c1ef269c5dc03154d1689c14373

(716)

on August 22, 2012
at 07:42 PM

All tubers and all fruit =)

-2
0e4cbc2505598b587822528ac3081d98

on August 21, 2012
at 07:27 PM

whole grains. Eat them! If you want to die slowly of neolithic disease.......

6b365c14c646462210f3ef6b6fecace1

(1784)

on August 21, 2012
at 09:20 PM

Eww, that's so 1999

96440612cf0fcf366bf5ad8f776fca84

(19463)

on August 21, 2012
at 09:18 PM

NEVER!!!!!!!!!!!!!!!

77188106a9c27a22ad47d0ef7318de7a

(922)

on August 21, 2012
at 10:18 PM

dont be scurred

F5a0ddffcf9ef5beca864050f090a790

(15515)

on August 22, 2012
at 01:28 AM

I am gluten intolerant and I react to all grains. I have tried rice the other day and thought I was going to die. I am sure soaking and fermenting is the way to go, but who has time to soak and ferment!

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