Magnesium & the Paleo Diet

by Suz on December 1, 2012 · 6 comments

in Food, Health, Paleo

Following on from last weeks post about Selenium, this week I’m focusing on Magnesium. You might this following a Paleo diet makes it impossible to develop deficiencies – but unfortunately that isn’t the case. However, by focusing on common deficiencies, you can adapt your Paleo nutrition to ensure your micro nutrient levels are optimum.

Despite Magnesium being something that is so important in your diet, so many people struggle to get enough in their system through diet alone. In fact research has shown that in the United States alone only half of the adult population actually achieve the recommended daily allowance (though as we know, the quoted “daily allowances” are often woefully low anyway). It is this low intake of magnesium that has been linked to common diseases such as asthma, osteoporosis, type 2 diabetes, colon cancer, metabolic syndrome and heart disease.

Vitamin Mineral Deficiency Primal Diet

Just some of the many and varied symptoms that can show a lack of magnesium in the diet include – cramping, constipation, migraines, insulin resistance, fibromyalgia and hypertension.

So how do you lack magnesium in your system/ and Paleo diet?

It’s become popular to filter drinking water, which removes Magnesium, by filtering and purifying devices on your home taps or filter bottles. A general lacking of minerals in the soil is another culprit. If it isn’t in the soil, it can’t get into the produce grown there. Plants grown in mineral rich soil will have higher magnesium contents then those that are grown in soil with little or no magnesium. In general, lacking magnesium rich foods, especially plant foods, in your Paleo diet, is the main reason for deficiency.

Where can you get magnesium?

Mineral water contains high concentrations. Also, nuts, halibut, espresso, seeds and dark chocolate (a great excuse!) Leafy greens such as spinach and Swiss chard are excellent sources. Supplements those ending in “ate” such as taurate, citrate and glycinate  are what is known as chelated magnesium and they seem to be the best when it comes to being absorbed into the body. Alternatively you can apply magnesium oil for transdermal absorption which absorbs best when applied on the inner arms and rib cage. Bathing in Epsom Salts is another great way to increase levels in the body.

There are at least seven different types of magnesium available (and perhaps many more) that you can buy to take orally and they include magnesium carbonate, magnesium chloride, magnesium oxide, magnesium citrate, magnesium hydroxide, magnesium sulphate and magnesium lactate. With so many variations out there it is no wonder people get confused when shopping! Make sure you do your research and choose the best supplement for your needs, of you think you need to take one.

 

Magnesium Oxide is one of the most popular supplements which are easily found at supermarkets the reason for this is because it is so cheap to produce. The down side to that is that because it isn’t absorbed into the body well, it will do very little for you. Try for a citric acid and magnesium carbonate blend, which is very popular and can be found in many of the better quality brands – when mixed with water it creates ionic magnesium citrate which has a much higher absorption rate.

How do you think your levels are looking? Do you eat enough Magnesium rich foods, or supplement?

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{ 6 comments… read them below or add one }

Andrew December 3, 2012 at 8:32 pm

Hi Suz,

I was referred to your blog recently, which is fantastic. I have a keen interest in Paleo via my association with Crossfit which as a community advocates the Paleo diet.

I read your most recent post and couldn’t resist a shameless, but very worthwhile, plug –
I distribute PurePharma in Australia. PurePharma is high end Danish supplement company that produce only three of the scientifically proven supplements. And one of them is a magnesium mineral capsule. It’s made from only organic magnesium and zinc sources. It might something you and your readers have some interest in. It can be purchased directly from http://www.purepharma.com

Thanks very much,
Andrew

Reply

Suz December 5, 2012 at 1:53 pm

Thanks Andrew, I’ll have to take a look!

Reply

Claire December 4, 2012 at 4:51 am

Would be good if we knew exactly the extra foods that we needed to top up on. As I guess we are all leading such different lifes. Workwise & eatingwise. This really got me wondering…

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Suz December 5, 2012 at 1:54 pm

It is hard to know CLaire, even if you track everything you eat, there are still a lot of variations depending on soil, region and seasonality

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Elaine December 5, 2012 at 5:50 am

So pleased I’ve just read this blog, as about a month ago I was feeling a bit run down. So I started eating spinach uncooked, I do actualy feel more energic. I was wondering if thast was the reason.

Reply

Suz December 5, 2012 at 1:56 pm

I guess it could be many factors Elaine, but you never know!

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