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Rich food sources of magnesium

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Dr. Davis

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Posted: 3/4/2009 8:10:04 PM
 
If you are looking for rich food sources of magnesium, nothing beats seeds.

The magnesium content of:

Pumpkin seeds (1/4 cup): 185 mg

Sunflower seeds (1/4 cup): 117 mg

Flaxseed (ground; 1/4 cup): 142 mg


Of the nuts, almonds stand out:

Almonds (1/4 cup): 95 mg

(Other nuts, like hazelnuts, walnuts, and pecans, also have magnesium, but are not as rich in content.)

Magnesium is important because it facilitates insulin responses, helps raise HDL, reduce triglycerides, reduce small LDL, reduce blood sugar and blood pressure, prevents magnesium-deficiency leg cramps, and helps suppress abnormal heart rhythms. (Serious magnesium deficiency is actually fairly common and can have dire consequences: rhythms like Torsade de Pointes, ventricular tachycardia, and atrial fibrillation.)

Also, if you'd like to supplement magnesium with water, see our magnesium water recipe in the Track Your Plaque Special Report, Magnesium: Water to the Rescue!  or see the recipe reproduced below. Most recently, we've modified the recipe to use 1 1/2 Tbsp of Milk of Magnesia, rather than 2 Tbsp; this makes it more palatable and less likely to cause loose stools. Also, please note that the Milk of Magnesia MUST be unflavored, or else it won't react properly with the carbonated water.

Magnesium water is an exceptionally effective means to correct or maintain favorable magnesium levels. Just do not exceed the quantity specified in the recipe. 


Magnesium Water

Here’s another way to supplement magnesium that’s inexpensive, easy, and you can increase or decrease your magnesium intake as you desire. 

You’ll need: 
 

  • Milk of Magnesia (MOM)—Unflavored, MOM is a source of magnesium hydroxide. Your MOM must be unflavored and without other laxative additives.
  • 1 liter bottle of seltzer water or club soda.

Nowadays, you can easily find many carbonated waters that are lightly flavored and minimally sweetened or artificially sweetened. Our favorite is plain seltzer water (which is just water and carbon dioxide) to minimize the sweeteners. Using seltzer water in this formula yields water that tastes like plain bottled water.

Open the bottle of carbonated water. Shake your bottle of MOM and then add 2 tablespoons (30 cc) to the bottle of carbonated water. MOM generally comes with a measuring cup that is handy for this purpose. (You may need to pour a little of the carbonated water off to allow for enough room.)

Put the cap back on (tightly!) and shake. The resulting mixture will be unpalatably cloudy. Set it aside in the refrigerator. A few minutes later it will clarify. Occasionally, some undissolved MOM sediment will settle at the bottom; this is harmless.

One liter of your magnesium-enriched seltzer water supplies around 1000 mg magnesium. This is quite concentrated so you should not drink the entire bottle each day. Drink no more than 8oz. per day; this will provide around 330 mg per day of absorbable magnesium. Be sure to label your bottle clearly and/or make it inaccessible to children or other people who might unknowingly drink it freely. (Little harm will likely come to somebody who drank the entire bottle at one sitting, except, perhaps, diarrhea. But if drunk to excess repeatedly, someone could conceivably develop excess magnesium blood levels. Ask your doctor in this situation; this can be settled by performing simple magnesium blood test.)

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dixiedawn

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Posted: 9/8/2017 12:58:58 AM
 
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Bob Niland

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Posted: 9/8/2017 9:10:42 AM
 
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Dr. Davis

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Posted: 9/8/2017 12:50:35 PM
 
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dixiedawn

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Posted: 9/8/2017 10:51:40 PM
 
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JennVsDiabesity

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Posted: 11/18/2017 2:17:37 PM
 
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DMcRey

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Posted: 1/6/2019 5:41:36 PM
 
I have AFib (no incidents of it in 16 months) and am wondering how many mg of Magnesium are recommended daily from the seed sources mentioned above? I take maximum Mag Water per day with no trouble.
Thank you,
Dianne
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Bob Niland

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Posted: 1/6/2019 6:04:11 PM
 
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DMcRey

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Posted: 1/6/2019 8:52:12 PM
 
Yes, I had it checked when I first went to Functional NP and it was 5.4 mg/DL in a reference range of 4.0-6.4. This was taken in August. It will be measured again in end of February.
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Posted: 3/14/2019 11:58:54 AM
 
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Dr. Davis

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Posted: 3/14/2019 5:20:30 PM
 
Yes, a huge effect with wide variation in magnesium levels, Fara. 

In general, organically grown produce has higher magnesium content than high-volume commercial non-organic produce, also. 
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