How to Cure a Magnesium Deficiency

It is important to consume magnesium-rich foods to avoid developing a deficiency in this important mineral. Health conditions such as heart disease, asthma, high blood pressure, and osteoporosis are just a few of the risks you can face if this important nutrient is missing from your diet.

Instructions

Things You Can Do

• 1

  Eat magnesium-rich food. Obtaining magnesium naturally through your diet is the easiest and best way to boost your daily requirement. The best food sources of magnesium are leafy green vegetables, whole grains, nuts and legumes, and certain fish. Below is a short list of the top foods, along with the amount of magnesium in each serving.

  Halibut 90mg
  Almonds 80mg
  Spinach 75mg
  Oatmeal 55mg
  Peanuts 50mg
  Wheat bran 45mg
  Avocado 35mg
  Lentils 35mg
  Banana 30mg
  Whole wheat bread 25mg
  Whole milk 24mg

• 2

  Take a magnesium supplement. The daily recommended amount of magnesium is 320 to 350mg for women and 350 to 420mg for men. Magnesium comes in many forms:

  Magnesium sulfate
  Magnesium chloride
  Magnesium lactate
  Magnesium citrate
  Magnesium oxide
  Magnesium taurate
  Magnesium malate

  The body has difficulty absorbing magnesium oxide, while magnesium citrate can have a laxative effect in some people. Magnesium taurate and sulfate may be better-tolerated and show a higher level of absorption. For those with irritable bowel syndrome or absorption problems, magnesium oil can be substituted and sprayed directly on the skin.

• 3

  Common food sources absorbed in moderate or high amounts, such as alcohol, caffeine, and soda, have been shown to deplete magnesium. People taking medication to treat cancer, diabetes and kidney problems should supplement their diet with magnesium. Antibiotics have been shown to interfere with the absorption of magnesium, so it's recommended to take a magnesium dose one hour before and two hours after taking antibiotics.