Here's the all-star list for eating your magnesium: fortified cereal. milk and yogurt.
Lactose doesn't block magnesium absorption. A study in live healthy human subjects found that the presence of lactose, even in large amounts, had no effect on magnesium absorption. Calcium doesn't block magnesium absorption.
Antibiotics: Taking magnesium supplements may reduce the absorption of quinolone antibiotics, tetracycline antibiotics, and nitrofurantoin (Macrodandin). Magnesium should be taken 1 hour before or 2 hours after taking these medications. Quinolone and tetracycline antibiotics include: Ciprofloxacin (Cipro)
The milk components lactose and casein enhance the apparent absorption of magnesium and possibly also of calcium, whereas phytate, which occurs in soya-bean products, has an inhibitory effect.
As a general rule, foods that are high in fibre provide magnesium. Some good sources of magnesium include leafy green vegetables — such as spinach — legumes, nuts, seeds and whole grains. Tap, mineral, and bottled waters can also be sources of magnesium, but how much magnesium they contain depends on the brand.
Vitamin D and calcium
The active form of vitamin D (calcitriol) may slightly increase intestinal absorption of magnesium (6).
The acidity of yogurt increases the absorption of certain minerals such as calcium, phosphorous and magnesium at a higher level as compared to other dairy products.
Milk of Magnesia reduces stomach acid, and increases water in the intestines which may induce bowel movements. Milk of Magnesia is used as a laxative to relieve occasional constipation. Milk of Magnesia is also used as an antacid to relieve indigestion, sour stomach, and heartburn.
Magnesium deficiency is diagnosed via a blood test and sometimes a urine test. Your doctor may order the blood test if you have symptoms such as weakness, irritability, abnormal heart rhythm, nausea and/or diarrhoea, or if you have abnormal calcium or potassium levels.
Can you take vitamin D and magnesium together? Yes. In fact, it's probably best to take both together. Because so many people have low magnesium levels, vitamin D supplements on their own aren't very helpful for a large portion of the population.
It's recommended that you eat two servings of fruit per day as part of a healthy diet. Consider these to check that box plus the one for magnesium: Avocados: One whole avocado = 58 mg of magnesium.
Nonfat or low-fat Greek yogurt is a great source of magnesium: Expect roughly 18.7 mg in just one 6-oz container, according to the USDA. Greek yogurt is also high in protein (17.5 g).
Take magnesium citrate on an empty stomach, at least 1 hour before or 2 hours after a meal. Measure liquid medicine with the dosing syringe provided, or with a special dose-measuring spoon or medicine cup. If you do not have a dose-measuring device, ask your pharmacist for one.
Magnesium is a mild supplement that doesn't require it be taken with food for it to be absorbed properly. However, a small portion of people who take magnesium may experience digestive discomfort, like nausea or diarrhea. Taking magnesium with a meal can help prevent any stomach upset.
Magnesium glycinate is one of the most absorbable forms of magnesium and has fewer GI side effects than other forms.
You might have trouble absorbing magnesium from food if you drink too much alcohol, have kidney problems, take certain medicines, or have celiac disease or long-lasting digestive problems.
Magnesium glycinate -- Magnesium glycinate (magnesium bound with glycine, a non-essential amino acid) is one of the most bioavailable and absorbable forms of magnesium, and also the least likely to induce diarrhea. It is the safest option for correcting a long-term deficiency.
Magnesium supplements should be taken with meals. Taking magnesium supplements on an empty stomach may cause diarrhea.
In addition to antioxidants, blueberries are rich in nutrients such as iron, zinc, calcium, magnesium, and potassium, as well as vitamins C, E, and K.
Bananas (32 mg per medium fruit)
People always think of bananas as a potassium payload, but potassium is not the only mineral you're getting. One medium banana has 8 percent of your DV of magnesium too.
High magnesium levels (hypermagnesemia) can result from taking too many magnesium supplements. It can lead to lethargy, gastrointestinal symptoms, low blood pressure, and cardiac arrest.
When taken together, magnesium and zinc have mutual benefits. Magnesium helps your body regulate its zinc levels, while zinc does the job of allowing it to absorb magnesium more effectively. Taking magnesium alongside zinc is good for supporting your body to: process food and food supplements.