You may have heard that magnesium is used in over 300 enzymes in the body, which makes it sound pretty important right! Well that number is much much higher.
In fact, the last time I checked, it was over 5,000 and growing. If you were wondering, the infamous “300 enzymes” came from the 1950’s when a professor of physiology at Harvard Medical School was asked ‘how many enzymes does magnesium influence’ and Bert Valley answered “I don’t know, maybe 300”.
Now, the question we often get asked is can you eat enough magnesium? In order to answer that you need to know how much magnesium your body needs.
First, let’s look at the National Institutes of Health’s recommended daily intake according to age:
- 1-3 year old Children: 80 mg
- 4-8 year old Children : 130 mg
- 9-13 year old Children: 240 mg
- Teens 14-18 year old Teen
- Male: 410 mg
- Female: 360 mg, Pregnant: 400mg
- 19-30 year old Adult
- Male: 400 mg
- Female: 310 mg, Pregnant: 350mg
- 31+year old Adult
- Male: 420 mg
- Female: 320 mg, Pregnant: 360mg
According to Morley Robbins of the Root Cause Protocol, the calculation should be 5 mgs of magnesium for each pound of body weight. Plus if you are ill or stressed, you need even more due to the magnesium burn rate. So if you are 100 pounds, you would need 500 mg of magnesium per day, which is higher than the recommended daily average.
It would be ideal if you could just get your magnesium from food sources alone as these are bio-available or easily absorbed by your body. However modern day farming practices have caused the depletion of a lot of magnesium, and unfortunately, it is not being added back into the soil.
What Depletes Magnesium?
Magnesium is constantly being used up in the body, but the following things use it up even more:
- Calcium (supplements)
- Copper (unbound)
Magnesium Rich Foods
The following foods contain very high levels of magnesium. For each food item below, the portion size would be 100 grams or close to three ounces to get the amount of magnesium listed:
- Rice bran, crude (781 mg)
- Seaweed, agar, dried (770 mg)
- Chives, freeze-dried (640 mg)
- Spice, coriander leaf, dried (694 mg)
- Seeds, pumpkin, dried (535 mg)
- Cocoa, dry powder, unsweetened (499 mg)
- Spices, basil, dried (422 mg)
- Seeds, flaxseed (392 mg)
- Spices, cumin seed (366 mg)
- Nuts, brazil nuts, dried (376 mg)
- Parsley, freeze-dried (372 mg)
- Seeds, sesame meal (346 mg)
- Seeds, sunflower seeds (325 mg)
- Nut, almond butter (303 mg)
- Nuts, cashew nuts, roasted (273 mg)
- Whey, sweet, dried (176 mg)
- Bananas, dehydrated (108 mg)
- Millet, puffed (106 mg)
- Shallots, freeze-dried (104 mg)
- Leeks, freeze-dried (156 mg)
- Fish, salmon, raw (95 mg)
- Onions, dehydrated flakes (92 mg)
- Kale, scotch, raw (88 mg)
When your magnesium comes from food it is easily absorbed by your body – providing you don’t have an issue with leaky gut or another health issue which makes it difficult to absorb nutrients.
So to answer the earlier question about can you eat enough magnesium, as an example most adults would need to eat a kilo of pumpkin seeds or two kilos of cashew nuts. If you could physically eat that much, the weight would pile on!
However you should definitely be trying to each magnesium rich foods, and there are lots of great recipes which do provide magnesium. Here are a couple of my favourite magnesium rich recipes.
I created this chocolate lovers granola recipe, which uses 7 of the top 15 listed ingredients, and it tastes great! Each serving of this granola provides:
- 125 mg magnesium
- 724 mg potassium
- 195 mg sodium
- 94 mg calcium
- .64 mg copper
Another magnesium rich recipe is Basil & Coriander (Cilantro) Pesto which uses brazil nuts. This whole batch provides:
- 270 mg magnesium
- 620 mg potassium
- 597 mg sodium
- 164 mg calcium
- 1275 mg selenium
A good tool to calculate the minerals in your recipes is cronometer.com.
So while ideally you should be eating magnesium-rich foods to get your daily dose of magnesium, chances are you will need magnesium supplements to provide the additional magnesium you need.
Can You Have Too Much Magnesium?
Of course that is possible, and your body will let you know.. via the bathroom if you get my meaning. To avoid that, it’s important to take magnesium throughout the day, as our bodies are constantly using magnesium especially when we are stressed!
How Can I Get More Magnesium?
You can also get more magnesium by swimming in the sea or having magnesium baths. Even foot baths, or using magnesium spray each day is a great way to get more magnesium. And if you are getting your magnesium through the skin (trans-dermally), then it is not going near your gut, so you should have no adverse reactions.
What’s A Good Brand For Magnesium Supplements?
We recommend you check out Jigsaw Health.
Jigsaw Health have been working with Morley Robbins for years to develop a range of quality magnesium supplements. Morley Robbins aka. “Magnesium Man” is the Founder of the Magnesium Advocacy Group, the Founder of the Copernican Institute and the creator of The Root Cause Protocol.
Jigsaw Magnesium w/SRT has a Slow Release Technology, which means the magnesium is released slowly over an extended period of time.
If you use the coupon code PDL10 you will get $10 off your first order.