The Best Food Choices For Boosting Your Magnesium Intake
One mineral that we all need in our daily diet, but sadly, many of us overlook, is magnesium. Magnesium is something that doesn’t garner as much attention as omega-3 fatty acids do or negative attention like trans fats do, but it is critical for optimal health. The following are foods that can help you fulfill…
One mineral that we all need in our daily diet, but sadly, many of us overlook, is magnesium. Magnesium is something that doesn’t garner as much attention as omega-3 fatty acids do or negative attention like trans fats do, but it is critical for optimal health. The following are foods that can help you fulfill your daily magnesium needs.
Foods Rich In Magnesium
Many foods are listed on the USDA database as high in magnesium. However, since the soil is depleted in magnesium nowadays, our food chain is lower and lower in magnesium. In addition, the magnesium in food, primarily plant-based, could be bound to antinutrients like phytic acid and oxalate, making the magnesium even more challenging to absorb. These nutritious foods tend to be high in minerals overall; they contain minerals like calcium and magnesium, which compete for the same absorption of proteins. Therefore, if you’d like to maximize your magnesium absorption, it’s best to take your magnesium supplement away from calcium.
Regardless, food remains a significant source of magnesium intake, even though only half of the population reaches the recommended daily intake (RDI). Partly, so few people get enough magnesium because they’re not eating enough fruits, vegetables, and nuts. Even then, the RDA/RDI tends to be insufficient to reach optimal health or correct a deficiency.
Here are some top high-magnesium foods you’ll want to consider.
Spinach
Topping the list of foods that contain a good dose of magnesium we should have is spinach. Spinach is a great choice for everyone because it’s deemed one of the best superfoods out there and in addition to that, is also very low in calories. However, spinach is also high in oxalate.
So regardless of whether you are on a fat loss diet, looking to maintain your weight, or trying to build muscle, you should be able to include it in your plan. If you are looking to build muscle, consider cooking your spinach so it shrinks down and takes up less room in the stomach. This will help you fit in those necessary calories you’ll require to get that lean muscle mass built.
Per one cup of spinach that you eat, you’ll take in a whopping 157 mg of magnesium, which supplies almost 40% of your total daily needs.
Swiss Chard
If spinach isn’t your thing or you simply don’t have any around the house, Swiss chard is another great green to consider. Swiss chard is rich in many vital nutrients and more importantly, is also going to provide a high dose of calcium as well, making it an excellent food for helping to keep your bones strong if you don’t take in dairy-rich foods.
Swiss chard cooks up beautifully and is an excellent addition to just about any dish.
Per one cup serving of Swiss chard, you’ll get 150 mg of magnesium, just slightly less than what you get from spinach. Keep in mind, also, that swiss chard is high in oxalic acid.
Dark Chocolate
Chocolate lovers can finally feel great about their love for chocolate. Now with just one square of dark chocolate, you can get nearly a quarter of your total daily needs met for magnesium.
With one square containing 95 mg, it’s hard to go wrong. It is important that you choose dark chocolate, however, as dark chocolate has more of the ‘good stuff’ as far as health-boosting properties are concerned and less sugar.
The more sugar you get into that chocolate, the lower the magnesium content will become.
Pumpkin Seeds
Nuts seem to get all the attention in our diets today but seeds can be just as nutritious. One seed you should start eating more often is pumpkin seeds, which offer an excellent dose of magnesium. Per eighth cup of pumpkin seeds, you’ll receive about 92 milligrams, providing just under 25% of your total daily needs.
Pumpkin seeds also present an excellent healthy fat profile, which will help you keep your cholesterol and heart health in check and even give some dietary fiber as well to keep your digestive system health and your appetite controlled.
Adding just a few pumpkin seeds to your salad or to top your main course meal can give it that final boost in nutrition you may be looking for.
Almonds
Alternatively, now we do come to a nut to consider: almonds. Almonds are one of the most popular nuts that are eaten, so you may already be getting these into your daily diet plan.
If you are, great! You’re one step ahead of the game already. Almonds provide 75 mg of magnesium per serving, so will deliver approximately 19% of your total daily needs.
Almonds are a great food because they combine the three best hunger-busting nutrients out there – protein, dietary fiber, and healthy fats- giving you the best fighting chance of keeping your meal plan in check.
This said, do keep in mind almonds themselves are quite high in total calories, so don’t go eating handful after handful. Measure out your ounce or so serving and then put the bag away.
You don’t want to overdo it with these or you may pay the price with unwanted weight gain.
Black Beans
Beans are another superfood that often gets overlooked – sadly – for other grains like rice and pasta. Beans can be an excellent source of carbohydrates and also provide a good dose of protein as well, so unlike the former two foods, are a more complete choice.
Beans are also a perfect idea for anyone who follows a vegetarian diet thanks to the added protein they come packed with.
We already know that beans provide a wealth of potassium to the diet, which can help regulate blood pressure levels also, but you can count on a good dose of magnesium too.
With 60 mg per half-cup serving, you’ll take in 15% of your total daily needs. Remember to soak your beans properly to minimize phytates that can interfere with magnesium absorption.
Avocados
Another excellent healthy fat you’ll want to get into your diet plan is the avocado, which is a rich source of not only magnesium but also vitamin E. Avocados are often deemed the best food to eat to help improve your skin health as they will nearly instantly help to clear up your skin and keep it looking vibrant and younger.
Avocados are also a great source of dietary fiber, so you’ll help keep the body more regular and thanks to the antioxidants they contain, may also help to delay the process of aging.
Avocados are unique because they are one of the only fruits to contain healthy fats and have hardly any sugar.
Yogurt
If you do eat dairy, load up on the yogurt. Just be sure it’s a reduced sugar variety. Yogurt is great for supplying not only magnesium to the body but probiotics as well. These healthy bacteria are vital for keeping your gut health in check and strengthening your immune system.
Most people simply are not getting enough probiotics in their meal plans, so if you aren’t eating yogurt, we also highly recommend you consider taking in a probiotic supplement as well. It’s the best on the market and will quickly help you reach healthy bacteria levels.
Bananas
While bananas are typically regarded as the go-to food for getting your potassium needs met, the great news is they also house a good deal of magnesium as well. These are blood pressure level optimizers through and through thanks to both of these electrolytes.
Most people have no problem getting enough sodium into their diet, but the other two they really struggle with and bananas provide them perfectly.
The potassium in bananas is also great for supporting optimal muscle contractions, so these are an ideal food to eat before you perform any sort of exercise as well.
So there you have what you need to know about magnesium and why it’s a must to consider getting into your diet plan. If you aren’t currently eating what you need to, focus on the above foods and you’ll have your needs met in a hurry.
Frequently Asked Questions
What does a magnesium supplement do?
A magnesium supplement will help keep your blood pressure levels in check, it can help balance out your blood glucose levels, it regulates nerve impulses and muscle contractions, and it can help keep your bones strong.
When is the best time to take magnesium during the day?
It depends on your goals. Taking magnesium in the morning or during the day can promote relaxation and support physical performance. Whereas, taking it in the evening will help ease you into sleep and improve sleep quality.
How much magnesium do I need to eat each day?
How much magnesium you need is the dose that keeps you at optimal levels. Although the recommended daily intake ranges between 310-420 mg of magnesium per day for the average adult, many people find they need more to achieve optimal levels. The RDI is a safe recommendation for 96% of healthy adults who are not deficient in the minerals. Studies suggest that an estimated 53 – 80% of the population is deficient in magnesium. If you have been deficient, elderly, going through a lot of mental or physical stress, or have suboptimal health, you may need more. We recommend working with a healthcare provider to test with a reliable magnesium test, such as red blood cell (not serum) magnesium as a baseline. Then, supplement and adjust based on the test results.
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Thanks for the informative article about foods that have large doses of magnesium. I’m 70 years old, and although late to
healthy eating, I’m trying to eat good healthy foods now to help my body to repair itself from problem organs, such as the
lungs, the heart and the kidneys. I did read somewhere once, that the body produces, ALL new cells throughout, that’s every single cell every 7 years!! Interesting isn’t it. I read that a long time ago so maybe it regenerates even faster with today’s scientific knowledge/technology?!
I’m 69 years old I’ve too been on a healthy lifestyle eating Whole Foods for over a year cutting carbs is a adjustment after decades of the standard American diet. Can’t wait to see if magnesium breakthrough will help me achieve better metabolic health. Very interesting how cell regenerate Autophagy is a way to clean house repair and make new cells.
Hello Tom,
Thank you for contacting BiOptimizers! My name is Ann-Marie, and I am your Happy Health Concierge assigned to assist you today.
I am happy that you find the information useful and interesting and that you decided to try our Magnesium Breakthrough. I’m confident that it will help you achieve better metabolic health.
If you have any other questions or need assistance, please email us at [email protected].
Take care and have a great day!
My very best regards,
Ann-Marie
Happy Health Concierge
BiOptimizers
Hello Tom,
I have recently been patient of the Epworth Hospital in Richmond, Melbourne. Prior to being a patient there I was a patient at the Bendigo Hospital in February, 2022!
I do not understand how BiOptimizers made contact with me, however did I place an order for something you supply?
I was shocked when I took a look at my bank account and I see BiOptimizers have availed themselves to $528.69 plus $190:58 and $344:38 as well as $46.47.
I have now disputed this payment. I cannot, under any circumstances ever afford to have this amount of money taken out of my account, ever!!
Please see to the money being returned into my account, as soon as possib
Hello Loretta,
My name is Sheila and I am a Happy Health Concierge here at BiOptimizers! I did some research and noticed that you placed an order with us 6/23/22. I hope you are feeling better since you were in the hospital back in Feb. You mentioned that you didn’t know how our company would have gotten in contact with you. There is no way we can contact you unless you make contact with us first.
In the order you placed back in June you initially selected 3 bottles of Magnesium Breakthrough. After you entered your payment & shipping information and then submitted it you were brought to our upsell pages. On these pages, you will be introduced to other products with deeper discounts that you have the opportunity to either bypass or add to your initial order which you did.
You emailed our help desk [email protected] on 6/25/22 about this and one of our agents responded promptly letting you know that she would contact our warehouse to stop the shipment of the order which she was able to do and the full refund was issued to you on 6/26/22. The funds should have been returned to your Visa card ending in 6144. With that said, we at BiOptimizers have one goal in mind, helping fix our valued customers’ digestion.
By no means we are trying to take advantage of anyone. As I mentioned previously, you added more products to your initial order that you didn’t have to do. We can understand cost can be a factor for anyone no matter what you are purchasing.
So you know one of my biggest frustrations is the cost of high-quality products. They’re far less expensive than most medical treatments however medical treatments are funded by tax dollars and preventative medical technology isn’t.
We hope this changes one day but that’s going to take a complete renaissance of how we treat humanity on the planet. Hopefully, we will hit a hybrid of acute medical intervention and long-term holistic preventative care.
Take care and I hope you have a great day!
My very best regards,
Sheila
BiOptimizers
I placed an order for 3 bottles of bioptimizers on July 22/2022 from Vancouver Canada, the webpage offered me more options after I placed my order, but wouldn’t allow me to take advantage of those options. It was through Clickbank. Why?
Hello Wilhelmus,
My name is Sheila and I am a Happy Health Concierge here at BiOptimizers! I took the liberty of creating a video below for you regarding the issue you said you had pertaining to taking advantage of the offers you should see while placing your order.
If after viewing this quick video you have any questions, please email our help desk at [email protected].
Take care and have a great day!
https://share.vidyard.com/watch/7PU2bGmNMT3yqN1Ryfh1kK?
My very best regards,
Sheila
BiOptimizers
My comment is more of a question in the form of confusion. In your FAQ section it is stated for optimal health aim to take 310-420 MG of magnesium per day for avarage adult. On your label of Magnesium Breakthrough it recommended two 500 MG with evening meal. So now we’re suggested to take 1000 MG. Per day/night. Then your postcard recommended 3 caps am,(1500mg), 3 caps afternoon, (1500mg more), and 3 caps(1500mg night), so that’s 4500mg per day.?So you see where the confusion comes in (at least for me). What numbers should I e concerned with for optimal health ? We have as little as 310 MG. Daily all the way to 4500 MG. Per day.
Hello Michael,
Thank you for contacting BiOptimizers! My name is Megan, and I am your Happy Health Concierge assigned to assist you today.
We’re very sorry for confusion. People do not typically overdose on magnesium, once you have hit your tolerance the body dumps the excess by way of stool, so people get the “runs”. That being said; the only way to know for sure is to try. We will facilitate a return under our 365-day guarantee if this does not work for you.
With that said, if you want to participate in our Magnesium Loading protocol, you can use the Spectracell test to monitor your key nutrient levels first. It is best to start out at 1-2 capsules a day and see if this dosage is enough for you to feel the effects of the supplement. Our customers can take 1-6 capsules a day, but this solely depends on your body’s needs. If you experience loose stools, it just means that you have gone over your magnesium tolerance and that it is best to decrease your dosage.
I hope this answer helps. Take care and have a great day!
Im about a week into using the magnesium breakthrough. So far I love it and can absolutely notice my improvement in sleep quality. So I ordered more bottles of it and in the ordering process I read about your suggested use for the first six weeks where gradually you are up to three capsules – three times a day. This amount would result in a much higher level of magnesium than the daily max. Are there any negative health issues to be aware of if I continue on Bioptimizers suggested daily use? I am experiencing a bit of diarrhea. I would like to continue with the suggested six weeks if you don’t think I’m creating a toxic environment within. I am 5’5” and weigh 143 lbs, a 57 yo woman that exercises about 5 times a week and fairly active.
Hello Shelley,
Thank you for contacting BiOptimizers! My name is Megan, and I am your Happy Health Concierge assigned to assist you today.
Loose stools while taking Magnesium can happen, the reason could be that you are actually not as deficient as you think and your body dumps the excess or that you are sensitive to magnesium citrate which is present in the formula in small doses but since you are taking more than the average dose it has a laxative effect.
When this happens the answer is usually to stop for a few days then restart with a minimum dosage then work your way up one capsule at a time, whenever you get to a point where you have loose stools again, reduce by 1 capsule.
If you are already experiencing the benefits at 1-2 capsules, you do not need to take more than what your body needs.
I hope this helps. If you have any further questions or concerns, please reach out to us at [email protected] or call us at 1-800-719-2467.
Take care and have a great day!
When Stew Peters advertises your product it always makes it sound like if you get loose stools it is because you are not taking a good product. Every thing I read here says it is because you should take less?? Seems to be a little bit of miss information?
Hello Nancy,
My name is Ann-Marie, and I am a Happy Health Concierge here at BiOptimizers!
There are different types of magnesium that are absorbed by various parts of the body. This is why we’ve included the 7 best magnesium ingredients in this product. Most of the times when persons experience loose stool or diarrhea is when they are doing our loading program and that it when they are advised to dial back on the dosage until they reach a minimum effective dose which is normally between 1-3 capsules per day.
There may have been a miss communication and I apologize for that. I hope this explanation helps.
If you have any other questions, please email us at [email protected]
Take care and have a nice day!
My very best regards,
Ann-Marie
Happy Health Concierge
BiOptimizers
I have been diagnosed with Afib…Rapid heart beat. There are so many strains of magnesium..Is one better than the other for this condition? And how many mgs? Thanks 1/26/23
Hello Paula,
My name is Ann-Marie, and I am a Happy Health Concierge here at BiOptimizers!
There are different types of magnesium that are absorbed by various parts of the body. This is why we’ve included the 7 best magnesium ingredients in this product.One of its main benefits is that it helps you to Maintaining normal heart rhythm but I would advise you speak with your doctor before adding the Magnesium Breakthrough or any other supplement to your regimen.There 250mgs in each capsule.
If you have any other questions, please email us at [email protected] Take care and have a nice day!
My very best regards,
Ann-Marie
Happy Health Concierge
BiOptimizers
Just ordered the product, have yet to receive, but have been taking a 400mg/day supplement for some time. Still have sleep issues is why I ordered product. Should I discontinue using the supplement when I receive order or continue and is there an optimal time to take it.
Please advise.
Hello William,
My name is Ann-Marie, and I am a Happy Health Concierge here at BiOptimizers!
You may need to check with your Doctor to find out if it’s ok to continue taking that 400mg/day while taking our Sleep Breakthrough product.
The Sleep Breakthrough should be taken just before bed.
The recommended STARTING dose is 1 tsp (teaspoon) or 2 scoops.
If this doesn’t work well for you, try 1/2 tsp or 1 scoop.
If this doesn’t work well for you, try 1/4 tsp or 1/2 a scoop.
You can try 3 scoops, but if you over do the dose it can have the opposite effect on sleep.
REMEMBER: THE DOSE CREATES THE EFFECT.
AND EVERYONE HAS AN OPTIMAL DOSE FOR THEIR BRAIN AND BODY.
Experiment to find the optimal dose FOR YOU.
For the best results, stack with 2 capsules of Magnesium Breakthrough and a couple sprays of Dream Optimizer too.
If you have any other questions, please email us at [email protected]
Take care and have a nice day!
My very best regards,
Ann-Marie
Happy Health Concierge
BiOptimizers
I take Zoloft and I once tried adding some magnesium ( I think it was 500 mg/day) to my diet and when I went for a blood test some time later my magnesium levels were quite a bit over the safe threshold. I subsequently read that Zoloft can increase the amount of magnesium in the blood. Are you familiar with this? would you recommend I still try your supplement?
Hello Daniel,
My name is Ann-Marie, and I am a Happy Health Concierge here at BiOptimizers!
Studies found that Zoloft increases red blood cell magnesium levels in people who were not taking magnesium supplements. This suggests you may need to be careful about how much magnesium you take since you are taking Zoloft. Please check with your doctor to know if it is safe to continue taking the Magnesium while taking Zoloft.
If you have any other questions, please email us at [email protected]
Take care and have a nice day!
My very best regards,
Ann-Marie
Happy Health Concierge
BiOptimizers
Hello, I have Claudication all over my body and takes hours for me to get circulation in my muscles. I have ordered from you the Magnesium Capsules and although hoping to have far more improvement in taking them then I do right now. I am taking Calcium/citrate magnesium at nite for past few months and Magnesium Malate after lunch. It has given me little improvement but at least some for lowering the pain to soreness. I have read that your formula slows down having the magnesium going thru the digestive system to lower loose stools. What do you recommend when I receive the Capsules to take total during the day
Hello Jo,
My name is Ann-Marie, and I am a Happy Health Concierge here at BiOptimizers!
I would suggest you 2 capsules of our Magnesium Breakthrough in the mornings, half an hour before meal.
If you have any other questions, please email us at [email protected]
Take care and have a nice day!
My very best regards,
Ann-Marie
Happy Health Concierge
BiOptimizers
Thanks for this article offering foods rich in mag. If I start adding more of these to my diet, will taking the breakthrough be too much mag in my body? Isn’t it true that you can have too much, which isn’t good? Thanks
Hello Patty,
My name is Ann-Marie, and I am a Happy Health Concierge here at BiOptimizers!
I am glad you find the article useful. If you are consuming these foods that are rich in Magnesium and taking the Magnesium Breakthrough and you notice loose stool or diarrhea then that is how you know you are taking too much and what you can do at that point is drop your dosage to 1 capsule per day.
If you have any other questions, please email us at [email protected]
Take care and have a nice day!
My very best regards,
Ann-Marie
Happy Health Concierge
BiOptimizers
Hello,
My name is Marie M.
As a new user of your Magnesium Breakthrough, I was a bit confused, wondering how many I can safely take per day.
I’m glad to let you know that I have found some useful information on this page, thanks to your answers to your customers’ questions and concerns.
Thank you so much.
Best regards
Hello Marie,
My name is Ann-Marie, and I am a Happy Health Concierge here at BiOptimizers!
You can safely take 2 capsules of Magnesium Breakthrough per day.
But please know, that Wade Lightheart (co-founder/creator of the BiOptimizers product line) also offers his therapeutic dosages as suggestions for all of our products in order to maximize the results.
There are different types of magnesium that are absorbed by various parts of the body. This is why we’ve included the 7 best magnesium ingredients in this product. Tolerance varies, from person to person, so Wade suggests starting with 1/2 gram = 2 caps in divided dosages, 3 times per day (total of 6 capsules).
You can try it with food or on an empty stomach as again different people will prefer one over the other depending on the state of their magnesium deficiency, and gut health. Most people use Magnesium Breakthrough in the morning, to help them stay calm and resilient to stress throughout the day.
While others take it before bed to fall asleep faster and sleep more deeply. So you know, the Humic/Fulvic Monoatomic Blend in this product is an outstanding organic delivery system used by plants and relative to human consumption to increase the digestive efficiency of the product.
For best results, people will increase the dosage until they get loose stools. At this point drop down 1/2 gram per day when you hit tolerance again you drop the dosage another gram until you get the minimum effective dosage.
This methodology was developed by Orthomolecular nutritionists to optimize the efficiency of nutrients in the body. For even better monitoring you can use the Spectracell test to monitor your key nutrient levels for yourself and your clients.
The test was outlined in Awesome Health Podcast #25 with Dr. Paul Maximus (https://bioptimizers.com/paul-maximus-025/). If you have any other questions, please do let me know.
If you have any other questions, please email us at [email protected]
Take care and have a nice day!
My very best regards,
Ann-Marie
Happy Health Concierge
BiOptimizers
One of the blogs articles you posted said magnesium is easy to get through diet and that roughly 300-400 is an adequate daily intake.
I just ordered your magnesium but wonder if I’m taking something I don’t need, and why, in fact, the dose on the bottle is far higher than what your article says we need daily? Am I actually paying for something that I do t need?
Thanks you for your question, Ruth. We just updated the article to answer your question. The RDA/RDI tends not to be sufficient to correct a deficiency and food-based magnesium is suboptimally absorbed due to the presence of antinutrients and competing minerals. If you’re concerned, start with a capsule.
Nattha Wannissorn, PhD, RHN, FDN-P
BiOptimizers Director of Content
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If you have any questions, please email us at [email protected]
Take care and have a nice day!
My very best regards,
Ann-Marie
Happy Health Concierge
BiOptimizers
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