Magnesium – Energy

November 22, 2010

Magnesium Dosage

Here we will guide you to choose foods high in magnesium as a regular part of your diet. Empowered with this knowledge, you will be able to begin to restore the mineral balance so crucial to proper metabolic function.

Experiment with different types of magnesium to determine what works best with your body. Taken with or without food and spreading the dosages out during the day, can have a huge benefit in your body’s ability to absorb magnesium. Those who reach bowel tolerance too soon and are unable to take sufficient magnesium supplements should consider also adding a transdermal magnesium, available online a called MagneDerm™.

Magnesium that is chelated, meaning bound to other minerals, may contain ionized unbound inorganic magnesium. This is not easily absorbed by the body. It is better to avoid unbound material to improve absorption.

Some recommended brands include:

  • Advanced Medical Nutrition
  • Inc (AMNI) Amino Mag
  • Solgar Magnesium Glycinate
  • Albion chelate also has a patented magnesium
  • J.R. Carlson Magnesium Glycinate
  • Immune Matrix’s favorite, a powdered magnesium that has little to no taste and will not deplete your body of L-glutathione, taurine, B6, and thiamin.

This is why Immune Matrix favors the Magneleuvers brand because it does not deplete the body of other essential nutrients to metabolize magnesium! Magneleuvers is manufactured by SEROYAL out of Belgium and this powdered magnesium is very bioavailable and easy to add into any liquid drinks with hardly any taste of its own. It is available online at According to Immune Matrix, it is a top performer among their supplements tested on the most chronically ill patients with severely compromised digestive tracts for both children and adults. Patients needing to replenish their magnesium can safely take one powdered packet in their water, juice or tea every two hours until bowel tolerance is reached. Magnesium is also available topically for those with sensitive digestive systems at

Milk of magnesia and magnesium citrate are used as laxatives in hospitals and nursing homes. This means that the amount of magnesium in these products is not as absorb-able into our cells and therefore serves the function of acting as a laxative. For obvious reasons this type of product is not good to take when one is trying to build up their magnesium stores.

If one is seeking to boost energy, or has been told they have:

  • mitochondrial disease
  • are suffering from chronic fatigue
  • fibromyalgia
  • lyme disease or a chronic viral infection

then taking magnesium along with malic acid (extracted from apples), an important metabolite in the Kreb’s cycle responsible for making ATP would be helpful. Malic acid also helps the body eliminate aluminum. Therefore, you should consult an experienced health care provider, one experienced in heavy metal chelation and liver detoxification pathways to determine your optimum dosage. They should be aware of signs of liver detoxification pathway problems to ward of symptoms that could arise from the inability to eliminate heavy metals and signs of drainage problems associated with toxic congestion.

Foods high in magnesium:

Below is a food chart listing magnesium content of food. Some of the best foods high in magnesium are:

  • sunflowers
  • wheat germ, and cashews! Legumes
  • almonds
  • dark-green leafy vegetables
  • cocoa
  • dried fruits
  • shellfish
  • wheat bran
  • brewer’s yeast
  • barley
  • millet
  • corn and beet greens are especially high in magnesium.

Magnesium Content of Foods

Type of Food Food Serving Size Milligrams Magnesium
Nuts and Seeds
Almonds, dried 2 oz 168
Brazil Nuts, Dried 2 T 128
Cashew Nuts, Dry Roasted 2 oz 148
Coconut, Dried 2 oz 52
Flax Seed 2 T 70
Peanuts,  Dry Roasted 2 oz 98
Peanut Butter, Natural 2 T 51
Pumpkin Seeds, Dried 2 oz 304
Sesame Seeds, Whole, Dried 2 oz 64
Sunflower Seeds, Kernels, Dried 2oz 200
Walnuts, Black, Dried 2 oz 114
Watermelon Seeds, Dried 2 oz 292
Leafy Greens
Chard, Boiled 1/2 cup 76
Collard Greens, Boiled 1/2 cup 26
Kale, Boiled 1/2 cup 12
Spinach, Boiled 1/2 cup 79
Spinach, Raw 1 cup 44
Turnip Greens, Boiled 1/2 cup 16
Seaweed, Kelp 3.5 oz 121
Seaweed, Spirulina, dried 3.5 oz 195
Barley,  Pearled, Cooked 1/2 cup 17
Barley, Whole Grain, Cooked 1/2 cup 61
Corn, Yellow, Cooked 1/2 cup 26
Quinoa, Cooked 1/2 cup 89
Buckwheat Groats, Cooked 1/2 cup 51
Millet, Whole Grain, Cooked 1/2 cup 53
Oats, Bran 1/2 cup 96
Oats, Whole Grain, Cooked 1/2 cup 56
Oatmeal, Quick, Regular, or Instant, Cooked 1/2 cup 56
Rice, Long Grain Brown, Cooked 1/2 cup 42
Rice, Long Grain, White, Cooked 1/2 cup 13
Rice, Wild, Cooked 1/2 cup 27
Rye, Whole Grain 1/2 cup 35
Wheat, Bran 2 T 10
Wheat, Bulgur, Cooked 1/2 cup 29
Wheat, Couscous, Cooked 1/2 cup 15
Wheat Germ, Raw 1/4 cup 69
Wheat Germ, Toasted 1/4 cup 91
Adzuki Beans, Boiled 1/2 cup 60
Black Beans, Boiled 1/2 cup 61
Cowpeas (Black-eye). Boiled 1/2 cup 43
Great Northern Beans, Boiled 1/2 cup 44
Green Snap/String Beans, Boiled1 1/2 cup 16
Green Peas-Boiled 1/2 cup 16
Hummus 1/2 cup 36
Kidney Beans, Red, Boiled 1/2 cup 40
Lentils, Boiled 1/2 cup 36
Lima Beans, Boiled 1/2 cup 41
Navy Beans, Boiled 1/2 cup 54
Pinto Beans, Boiled 1/2 cup 48
Soybeans, Boiled 1/2 cup 74
Tofu, Raw 1/2 cup 127
Tempeh, Cooked 1/2 cup 58
Blackstrap Molasses 2 T 86
Chocolate, Unsweetened 1 oz 88
Fruits & Vegetables
Acorn Squash, Baked 1/2 cup cubes 43
Apple, Raw w Skin 1 medium 6
Avocado, California 1 medium 70
Avocado, Florida 1 medium 104
Banana 1 medium 33
Beets, Boiled 1/2 cup 31
Blueberry 1.2 cup 4
Broccoli, Boiled 1/2 cup 19
Cantaloupe 1/2 cup pieces 9
Carrots, Raw 1 Medium 11
Cauliflower, Boiled 1/2 cup 17
Cucumber, Raw 1/2 cup sliced 6
Dates, Dried 5 dates 15
Grapes 1/2 cup variety kinds 3
Kiwi 1 medium 23
Mango 1 medium 18
Mushrooms, Boiled 1/2 cup, pieces 10
Okra, Boiled 1/2 cup, sliced 46
Onions, Boiled 1/2 cup 11
Orange 1 medium navel 15
Peppers, Sweet, Raw 1 cup, chopped 10
Potato, White, Baked w Skin 1 potato 55
Potato, White, Baked w/o Skin 1 potato 39
Potato, White, Boiled w/o Skin 1 potato 26
Potato, Sweet, Boiled w/o Skin 1/2 cup mashed 16
Strawberry 1/2 cup 8
Tomato, Raw, Ripe 1 tomato 13
Tomato, Boiled 1/2 cup 16
Watermelon 1/2 cup 8
Zucchini, Boiled 1/2 cup sliced 19
Beef, Brisket, Braised 3.5 oz 24
Beef, Ground, Lean, Broiled well done 3.5 oz 24
Beef, Tenderloin, Lean, Roasted 3.5 oz 30
Chicken, Dark Meat, w/o Skin, Roasted 3.5 oz 23
Chicken, Light Meat, w/o skin 3.5 oz 27
Seafood, Halibut, Baked/Broiled 3 oz 78
Seafood, Salmon, Sockeye, Baked/Broiled 3 oz 20
Seafood, Shrimp, Boiled 3 oz 29
Seafood, Tuna, Skipjack, Baked/Broiled 3 oz 37
Ham, Roasted 3.5 oz 17
Turkey Breast, Smoked 3.5 oz 22
Milk, Cow, 2% 8 oz 33
Milk, Nonfat 8 ox 28
Milk, Goat 8 oz 34
Milk, Soy 8 oz 45

Sources: Bowes and Church’s Food Values of Portions Commonly Used, Sixteenth Edition; Food Processor for Windows [Nutrition Analysis Software]. Version 7.60. Salem, OR: ESHA Research; 2000 Dec; USDA Nutrient Database.

We recommend that you become aware of foods that make you acid and what an acid diet is. (Please see our other blog articles.) Choose more alkaline producing foods. Try to drink lemon water sometime during the day to alkalinize yourself between meals. Begin to add more foods high in magnesium to each of your meals! Get tested for your intracellular magnesium ratios, especially if you suffer from any medical condition because there is much you can do within your own lifestyle to improve your symptoms and alter the course of your condition. Become aware of what you find stressful in life and try to remember that no amount of stress is worth the price of your health. Remember that what you do on a daily, weekly, basis has a significant impact on your body’s health.

Don’t be hard on yourself when you try to make positive changes. Remember that it takes 6 weeks to develop a habit! Decide to make one change at a time to your lifestyle, whether it is the reduction of soda from 3 drinks per day to only one for this week, or its entire elimination if you can. Give yourself weekly goals. Most importantly, when you try to eliminate a bad lifestyle habit, remember to replace it with a good one. Therefore, don’t just say that you are eliminating soda. Have a plan on what you will do in its place, otherwise you will find yourself ordering out of habit that soda because you can’t think at that moment what would be better for you to have.

Small steps lead to big changes. Don’t let a silent magnesium deficiency undermine your health, make an existing medical condition worse, or lead you to the necessity of becoming drug dependent for hypertension or osteoporosis when lifestyle changes and proper mineral balance can divert you from developing these conditions to begin with!

Vitamin D – Immune System

Please note:
Information on this site is provided for informational purposes only and is not intended as a substitute for the advice provided by your physician or other healthcare professional. You should not use the information on this site for diagnosing or treating a health problem or disease, or prescribing any medication or other treatment.

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Anna Manayan

Anna Manayan