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

  • ?

  • Artemis@lemmy.ml
    13·
    10 months ago

    Pumpkin seeds are a great source of mag (and iron, protein, fiber, etc.) - especially if they are roasted!

  • antlion@lemmy.dbzer0.com
    5·
    10 months ago

    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.

      • antlion@lemmy.dbzer0.com
        2·
        10 months ago

        For whatever reason the FDA doesn’t have a daily recommended value for magnesium, so it almost never shows up on labels.

          • antlion@lemmy.dbzer0.com
            1·
            10 months ago

            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.

      • SharkEatingBreakfast@sopuli.xyz
        2·
        10 months ago

        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.

    • SharkEatingBreakfast@sopuli.xyz
      2·
      10 months ago

      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.