Green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains, are good sources [1,3]. In general, foods containing dietary fiber provide magnesium. Magnesium is also added to some breakfast cereals and other fortified foods.
Some studies suggest that increasing your vitamin D can help your body to absorb magnesium. You can eat vitamin D rich foods, like tuna, cheese, eggs, and fortified cereals.
Phytates in the diet bind to magnesium and impair its absorption. However the quantities present in normal diet do not affect magnesium absorption. Other dietary factors that are thought to affect magnesium absorption are oxalate, phosphate, proteins, potassium and zinc.
Magnesium deficiency in healthy people is rare but it can be caused by: a poor diet (especially in elderly people or those who don't have enough to eat) type 2 diabetes. digestive problems such as Crohn's disease.
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.
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 and vitamin D
One important function and benefit of vitamin D is that it helps the body absorb calcium, which in turn plays a part in how your body absorbs magnesium.
Mg is essential in the metabolism of vitamin D, and taking large doses of vitamin D can induce severe depletion of Mg. Adequate magnesium supplementation should be considered as an important aspect of vitamin D therapy.
Chronic magnesium deficiency is often associated with normal serum magnesium despite deficiency in cells and in bone; the response to oral supplementation is slow and may take up to 40 weeks to reach a steady state.
Avocado. Avocados are a good source of magnesium, as well as being loaded with vitamins, heart-healthy nutrients, and disease-thwarting chemical compounds.
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.
Common causes of low magnesium include: Alcohol use. Burns that affect a large area of the body. Chronic diarrhea.
Coffee does not directly affect magnesium in your body. But it halts the further absorption of magnesium gradually in your intestines. The more coffee you consume, the less your magnesium absorption rate gets. But a heavy dose of coffee can lead to magnesium depletion.
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.
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.
Magnesium helps your body to regulate its zinc levels, while zinc enables your body to absorb magnesium more efficiently. It is important that you keep your dose of zinc below 50mg per day because it can disrupt the magnesium absorption with larger doses.