Optimizing Your Diet for Better Magnesium Intake

Optimizing Your Diet for Better Magnesium Intake

The best way to ensure you're getting enough magnesium is to focus on eating a proper, whole-food diet rich in magnesium-rich sources. While supplements can be helpful in some cases, it's always best to start with dietary changes.

The Best Sources of Dietary Magnesium

Some of the best dietary sources of magnesium include leafy green vegetables like spinach and Swiss chard, nuts and seeds, legumes, and whole grains. Avocados, dark chocolate, and certain fatty fish like salmon and mackerel are also good sources.

When choosing whole grains, opt for minimally processed options like quinoa, buckwheat, and oats, as these tend to have higher magnesium content than refined grains like white flour.

Common Pitfalls in Magnesium Absorption

While whole grains can be a good source of magnesium, the presence of phytates in these foods can reduce magnesium absorption. Soaking, sprouting, or fermenting grains can help reduce phytate content and improve mineral bioavailability.

Another common mistake is assuming that all leafy greens are equal regarding magnesium content. While spinach is often touted as a magnesium powerhouse, it's also high in oxalates, which can bind to magnesium and reduce its absorption.

Lower-oxalate options like Swiss chard, kale, and collard greens may be better.