Aug 282010

Magnesium Rich Foods


Magnesium is an essential mineral for human nutrition. Magnesium in the body serves several important metabolic functions. It plays a role in the production and transport of energy. It is also important for the contraction and relaxation of muscles. Magnesium is involved in the synthesis of protein, and it assists in the functioning of certain enzymes in the body. According to recent USDA surveys, the average intake of magnesium by women 19 to 50 years of age was about 74 percent of the RDA. Men of the same age got about 94 percent of the recommended amount. About 50 percent of women had intakes below 70 percent of their RDA.

Recommended Daily Requirements of Magnesium:        

  • Children

o                  1-3 years old: 80 milligrams

o                 4-8 years old: 130 milligrams

o                 9-13 years old: 240 milligrams

o                14-18 years old (boys): 400 milligrams

Pure Flakes of Magnesium

Pure Flakes of Magnesium

  • Adult females: 320 milligrams
  • Pregnancy: 360-400 milligrams
  • Breastfeeding women: 320-360 milligrams
  • Adult males: 420 milligrams


What Foods are High in Magnesium?

Green vegetables such as spinach are good sources of magnesium because the center of the chlorophyll molecule (which gives green vegetables their color) contains magnesium. Some beans, peas, nuts, seeds, and whole, unrefined grains are also good sources of magnesium.

The other crucial health benefits of magnesium include protein synthesis, relief from bronchospasm (constricted airways) in the lungs, and improvement of parathyroid function. It boosts the bio-availability of vitamin B6 and cholesterol, improves muscle functioning, and prevents osteoporosis, insomnia, constipation, heart attacks, hypertension, constipation, migraines, kidney stones, and gallstones.
Other sources of magnesium include nuts (especially almonds), whole grains, wheat germ, fish, and green leafy vegetables. As with most nutrients, daily needs for magnesium cannot be met from food alone which is why magnesium dietary supplements are recommended as well.
The top five health benefits of magnesium are:
1. Magnesium may reverse osteoporosis
Multiple research studies conducted have suggested that calcium supplemented with magnesium improves bone mineral density. Magnesium deficiency alters calcium metabolism and the hormones that regulate calcium, resulting in osteoporosis. Intake of recommended levels of magnesium is important because it averts osteoporosis.
2. Magnesium prevents cardiovascular diseases
One of the most important benefits of magnesium is that it is associated with lowering the risk of coronary heart diseases. Dietary surveys have suggested that sufficient magnesium intake may reduce the chance of having a stroke. Magnesium deficiency increases the risk of abnormal heart rhythms, which increases the risk of complications after a heart attack. Therefore, consuming recommended amounts of magnesium dietary supplements may be beneficial to the cardiovascular system.
3. Magnesium regulates high blood pressure (Hypertension)
Magnesium plays a key role in regulating blood pressure naturally. Magnesium supplements and a diet including plenty of fruits and vegetables, which are good sources of potassium and magnesium, are consistently associated with lowering blood pressure.
4. Magnesium treats diabetes
Studies show that individuals with a magnesium deficiency have a risk of developing type-2 diabetes and severe diabetic retinopathy. Magnesium aids in carbohydrate metabolism and influences the release and activity of insulin, thereby controlling blood glucose levels. It has been proven that for every 100 milligrams of increase in magnesium daily intake, there was a 15 percent decrease in the risk of developing type-2 diabetes.
5. Magnesium treats migraines, insomnia, and depression
The numerous magnesium health benefits also include the treatment of migraines, insomnia, and symptoms of depression. Magnesium is also known to cure severe forms of psychiatric dysfunctions including panic attacks, stress, anxiety, and undue agitations. Magnesium supplements considerably reduce the severity of such attacks and may also help in reducing the rate of recurrence.

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You should note that refined grains are generally low in magnesium. When white flour is processed, the magnesium rich germ and bran are removed. Bread made from whole grain wheat flour provides more magnesium than bread made from white refined flour. Sprouted bread is your most flavorful and nutritious to choose! Tap water can be a source of magnesium, but the amount varies according to the water supply. Water that naturally contains more minerals is described as “hard”. “Hard” water usually contains more magnesium than “soft” water.

What are the risks of taking magnesium?

  • Side effects. Magnesium supplements can cause nausea, cramps, and diarrhea. Magnesium supplements often cause softening of stool.
  • Interactions. Magnesium supplements may not be safe for people who take diuretics, heart medicines, or antibiotics.
  • Risks. People with diabetes or intestinal disease shouldn’t take magnesium without checking with a doctor. People with heart disease or kidney disease should not take magnesium before speaking with their doctor.
  • Overdose. Signs of a magnesium overdose include nausea, diarrhea, low blood pressure, muscle weakness, and fatigue. At very high doses, it can be fatal.

List of Magnesium Rich Foods

Try to include as many foods rich in magnesium in your diet as possible. Below is a list of foods containing magnesium.

Foods High in Magnesium Serving Size Magnesium (mg)
Beans, black 1 cup 120
Broccoli, raw 1 cup 22
Halibut 1/2 fillet 170
Nuts, peanuts 1 oz 64
Okra, frozen 1 cup 94
Oysters 3 oz 49
Plantain, raw 1 medium 66
Rockfish 1 fillet 51
Scallop 6 large 55
Seeds, pumpkin and squash 1 oz (142 seeds) 151
Soy milk 1 cup 47
Spinach, cooked 1 cup 157
Tofu 1/4 block 37
Whole grain cereal, ready-to-eat 3/4 cup 24
Whole grain cereal, cooked 1 cup 56
Whole wheat bread 1 slice 24

USDA Nutrient Database for Standard References, Release 15 for Magnesium, Mg (mg)

Another great method of absorbing Magnesium is through the skin (trans-dermal). A mineral salt bath taken at a temperature that does not make you sweat. Magnesium Oil is really water that is very highly saturated with magnesium chloride. Has a briny effect on the skin( skin tightens ).

Magnesium Oil Side Effects – Know it & Be Safe

Although the chances of having severe Magnesium Oil Side Effects are quite low, one is always wise to do research before starting any health supplement.

It is always best to know in advance what the potential side effects are so you can deal with them immediately should they arise.

Despite the various side effects that could happen from overdosing in rare situations and other reasons, magnesium oil is still one of most essential minerals for the body.

It is partially due to this reason why it is so abundant in the body.

The health benefits of magnesium are many. However, in the modern diet of processed foods and conventional crops raised in mineral depleted soils, most people do not get enough magnesium.

Because of this many health conscious people have turned to magnesium supplements to ensure they get enough.

Magnesium Oil Dosage

Off course like any other nutritional supplement it is very important to know what the proper dosage are.

The proper dosage varies for different types of people with different amounts of nutritional needs.

The Office of Dietary Supplements (ODS), a division of the National Institutes of Health (NIH), advises that men under 30 years of age should get around 400 mg of magnesium per day and women under 30 years of age should get around 310 mg per day.

Over the age of 30, the body needs a bit more magnesium since absorption goes down.

For men over 30, the ODS recommends 420 mg of magnesium per day and for women over 30, the ODS recommends 320 mg of magnesium per day.


At times it is difficult to attain the recommended daily amount thereby calling for its supplementation.

Oral & Direct Application on Skin

Magnesium oil can be supplemented in the body orally or through direct application on the skin.

The best form of magnesium to take through the skin is magnesium oil.

This is actually not an oil but really water that is very highly saturated with magnesium chloride.

It does feel oily to the touch as you apply it but because it is actually not an oil, there is no oily residue and it is absorbed very efficiently.

Direct application on the skin is much more effective and the absorption rate is much higher than taking it as a supplement orally.

Food Supplements

Foods such as green leafy vegetables and fish are relatively high in magnesium. However, it is still difficult to get enough magnesium through food alone.

For this reason, many resort to taking oral supplements but as we mentioned earlier the absorption is not as good as taking magnesium through the skin.

Magnesium Oil Deficiency

A number of side effects have been identified as being occasioned by inadequate amount of magnesium oil.

These include:

  • Anxiety
  • Nausea
  • Sleeps disorder
  • Restlessness
  • Restless leg syndrome
  • Low blood pressure

While natural sources are a hundred percent safe the magnesium oil supplement on the other hand have since been confirmed to cause some minor side effects.

Magnesium Oil Side Effects

The following are some side effects that are experienced in rare occasions in relation to using magnesium oil.

Burning Sensation

The most common side effect from the topical application of magnesium oil is a burning sensation on the skin.

The effect can be almost too much to bear for people with sensitive skin.

In these cases, magnesium oil is usually diluted with equal parts of water to make a weaker solution so it is easier for sensitive skin to handle without any irritations.

Skin Rash and Itching

Other skin irritations are the second most common side effect of applying magnesium oil directly to the skin. These include itchy skin and rashes.

Blending Magnesium Oil with Aloe Vera, Jojoba, or Coconut Oil makes for a milder effect on the skin.

In the more severe cases, rashes can become extensive and last for several days after the topical application of the magnesium oil has stopped.

Abdominal Cramp and Diarrhea

Another relatively common side effect of external use of magnesium oil is loose stools.

In the more severe cases, this can lead to acute diarrhea and even abdominal cramping.

This is a definite sign that you are absorbing too much magnesium and you should cut back on the amount you use if this happens.

Moreover, you should probably discontinue use for a few days until your system gets back to normal.

Prescription Drugs Interactions

Magnesium that enters the blood stream through the application of magnesium oil can also interact with prescription drugs in undesirable ways.

This is true for a wide class of prescription drugs so you should talk with your doctor about any potential magnesium oil side effects.

Other Side Effects

There are several other potential side effects from the topical application of magnesium oil on the skin, although they are far less common than those listed above.

Nonetheless, it is important to be aware of them as they are more serious.

Here is a list:

  • Vomiting
  • Loss of appetite
  • Dizziness
  • Confusion
  • Slurred speech
  • Impaired mental state
  • Low body temperature
  • Muscle weakness
  • Irregular heartbeat
  • Slowed heart rate
  • Significantly lowered blood pressure
  • Shortness of breath
  • Cardiopulmonary arrest
  • Coma
  • Death

The elderly and those with any type of kidney failure are more susceptible to these side effects and should consult with their doctor before apply magnesium oil to the skin or taking any other kind of magnesium supplement.

Overdose Signs

There is also a possibility to over dose this supplement and the signs are as follows:

Changes in Mental Status

The over dose toxicity could cause mental irritability and uneasiness, mood changes and chemical imbalance.


The person can become nauseous and uncomfortable.


It could cause diarrhea.

Loss of Appetite

Loss of appetite could be experienced.

Muscle Weakness

The person experiences weakness, lethargy and lack of muscle strength.

Difficulty Breathing

Breathing might become difficult and uneasy.

Extremely Low Blood Pressure

The blood pressure could drop dramatically.

Irregular Heartbeat

It could cause irregular heartbeat patterns as a sign of overdose and toxicity.

The information provided on this page and other pages of this website are intended for general knowledge purposes and you should always consult your physician for using this supplement.

Magnesium Oil Side Effects are rare as we have mentioned. Nevertheless it is very important to be aware of them and always check with your professional medical health practitioner to be sure it is safe for you to take upon using supplementation through different resources we have explained. Please see Disclaimer for more information. Make sure the water temperature does not make you sweat so your body can absorb the mineral.


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