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How to get Magnesium
There are several ways to increase magnesium levels in the body.
Let’s take a look at these:
Food
Ingestion via magnesium-rich foods is a great way to get magnesium. Below is a handy table.
| Food | Milligrams (mg) per serving |
Percent DV* |
|---|---|---|
| Almonds, dry roasted, 1 ounce | 80 | 20 |
| Spinach, boiled, ½ cup | 78 | 20 |
| Cashews, dry roasted, 1 ounce | 74 | 19 |
| Peanuts, oil roasted, ¼ cup | 63 | 16 |
| Cereal, shredded wheat, 2 large biscuits | 61 | 15 |
| Soymilk, plain or vanilla, 1 cup | 61 | 15 |
| Black beans, cooked, ½ cup | 60 | 15 |
| Edamame, shelled, cooked, ½ cup | 50 | 13 |
| Peanut butter, smooth, 2 tablespoons | 49 | 12 |
| Bread, whole wheat, 2 slices | 46 | 12 |
| Avocado, cubed, 1 cup | 44 | 11 |
| Potato, baked with skin, 3.5 ounces | 43 | 11 |
| Rice, brown, cooked, ½ cup | 42 | 11 |
| Yogurt, plain, low fat, 8 ounces | 42 | 11 |
| Breakfast cereals, fortified with 10% of the DV for magnesium | 40 | 10 |
| Oatmeal, instant, 1 packet | 36 | 9 |
| Kidney beans, canned, ½ cup | 35 | 9 |
| Banana, 1 medium | 32 | 8 |
| Salmon, Atlantic, farmed, cooked, 3 ounces | 26 | 7 |
| Milk, 1 cup | 24–27 | 6–7 |
| Halibut, cooked, 3 ounces | 24 | 6 |
| Raisins, ½ cup | 23 | 6 |
| Chicken breast, roasted, 3 ounces | 22 | 6 |
| Beef, ground, 90% lean, pan broiled, 3 ounces | 20 | 5 |
| Broccoli, chopped and cooked, ½ cup | 12 | 3 |
| Rice, white, cooked, ½ cup | 10 | 3 |
| Apple, 1 medium | 9 | 2 |
| Carrot, raw, 1 medium | 7 | 2 |
*DV = Daily Value. DVs were developed by the U.S. Food and Drug Administration (FDA) to help consumers compare the nutrient contents of products within the context of a total diet. The DV for magnesium is 400 mg for adults and children aged 4 and older. However, the FDA does not require food labels to list magnesium content unless a food has been fortified with this nutrient. Foods providing 20% or more of the DV are considered to be high sources of a nutrient.
Dietary Supplements are another way to get magnesium. However, absorption rates vary and these are known to have a laxative effect.
Transdermally.
Absorbing magnesium via the skin is said to be the most effective way to get magnesium. This can be done in via a salt bath or soak or magnesium spray.
The simple act of taking an epsom salt bath or foot soak is an easy, cost effective and thoroughly relaxing way to uptake magnesium. If you are fortunate to be located near a hot spring with magnesium salts, that will work just fine!
Lastly, and most interesting to us, is magnesium oil sprays that are very popular now. You may have heard of these or even use them yourself. Health care practitioners prescribe magnesium oil spray for home use to their clients, or consumers purchase themselves to use at home. The sprays achieve the same goal of the salt bath soaks – uptake of magnesium via the skin. The process is to spray the magnesium on a part of the body, rub it in, allow to absorb for 20-30 min, and wipe off. What we are going to do is take this simple process and refine it and incorporate into a treatment session.