So far, it seems like the following have decent stats in terms of magnesium RDA:
-
bagels
-
hemp seeds
-
psyllium bud cereal
-
Evian/San Pellegrino water/spring water
-
?
Magnesium supplement pills, I imagine.
Become the magnesium-based lifeform, bröther.
For those wondering wtf is this supposed to mean, it’s a reference to a game called Disco Elysium :)
K, thats it, you win lol
Nice! I wasn’t sure if you’d recognize the reference, haha.
Pumpkin seeds are a great source of mag (and iron, protein, fiber, etc.) - especially if they are roasted!
Pumpkin seeds, almonds, cashews, spinach, and black beans are among the best
Coconut water
Also if you really need some to prevent a migraine, try a quarter tsp of epsom salt dissolved in a few oz of warm water. Tastes bad but it’s magnesium sulfate.
Do things like that have magnesium even if the nutrition label doesn’t include it?
For whatever reason the FDA doesn’t have a daily recommended value for magnesium, so it almost never shows up on labels.
Might have to give coconut milk another looksie
What do you think it should be?
I have no idea. I have read anecdotally that magnesium is being depleted from agricultural soils worldwide, and that a majority of Americans are deficient in magnesium. Mg is known to be a vital mineral for neurological and brain health.
So the problem is, I have no idea how much is in the foods I eat. I have no idea how much is needed for adults, or children.
Scurvy (vitamin C deficiency), beriberi (Vitamin B deficiency), Cretinism (iodine deficiency), and anemia (iron deficiency) all took decades of population-level health disaster (and thousands of lives) before they were solved by governments. Mg deficiency isn’t so acute a disease as these, so I am doubtful that we will get any large attention on the matter soon. Maybe Alzheimer’s, migraines, or other neurological disease research may discover the link sooner.
Magnesium oxide tablets
I’d like my food to be my medicine ;)
Also mag ox is the least bioavilable format IIRC
While it’s a nice thought, it is not always feasible, especially if you have a deficiency (certain medications & substance can actually deplete/leech your magnesium stores).
If you are low, take supplements for a while. Less than a month before transitioning to magnesium-rich foods. I’d suggest magnesium taurate or magnesium glycinate. Magnesium oxide actually absorbs horribly, so you wouldn’t be getting much from taking it.
I’ve had a deficiency years ago and was unaware of it. Caused so much jaw tension that I ground down my teeth while I slept and fucked a lot of them up. Also had a lot of headaches and muscle tightness that completely disappeared after taking supplements.
Do what’s best for you in the end, but be cautious. Also please consult a medical professional before adding supplements or anything of thst nature to your regimen.
Magnesium oxide is actually not absorbed very well by the human body. Something like less than 20% is absorbed successfully.
Options of magnesium taurate or magnesium glycinate are better choices.
If you like candy some cinnamon hearts are high in magnesium
Haha, cheese_greater HATES cinnamon ;)
