Page 6 of 6 (The Magnesium Deficiency Epidemic)

In Parts 1 and 2 we discussed why most of us are magnesium deficient and those lifestyle factors that cause us to burn magnesium at a faster rate. In Parts 3 and 4 we discussed why magnesium plays a crucial role in our staying healthy and energetic. We also learned  which type of conditions are made worse with magnesium deficiency and how magnesium deficiency can play a central role in our developing other conditions. In Part 5 we discussed how to determine our relative magnesium needs and how to get tested for intracellular magnesium. 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 or 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 absorbable 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 or 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, topping the list, followed by wheat germ, and cashews! Legumes, nuts such as 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 dependant for hypertension or osteoporosis when lifestyle changes and proper mineral balance can divert you from developing these conditions to begin with!

 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