And a Dash of Magnesium

Mineral Deficiency

Minerals in our diet. Not something we give much thought too, is it? But should we? What does it matter if we are deficient in a little, say, magnesium?

It turns out to be pretty important for our bodies! Without enough magnesium, one could suffer:

  • foot pain
  • muscle cramps
  • migraines
  • high blood pressure
  • anxiety disorders
  • asthma
  • chronic fatigue
  • irritable bowel syndrome
  • in severe cases: cardiovascular disease in the form of cardiac arrhythmia, or angina.
  • low magnesium has been implicated in diabetes.
  • Magnesium can help control premenstrual syndrome or  (PMS), especially where it concern breast tenderness, headache and irritability.
  • Magnesium can also be useful in relaxing muscles and preventing muscular cramps, during exercise.

It is generally recommended that women with severe PMS symptoms take 300 to 500 milligrams a day for the two weeks before and during menstruation. The RDA for magnesium is about 300 milligrams, but at least twice as much is needed to see preventive and therapeutic benefits. Supplements are definitely needed to prevent osteoporosis. Women over 50 that are not taking Hormone Replacement Therapy (HRT) probably need about 750 milligrams of magnesium every day, an amount that is hard to get through the diet alone,” according to

Oral supplements are readily available, but it is best to include as many magnesium-rich foods, into the diet, as you can, especially if you fall in to the post menopausal age group.

  • Dairy products, like non-fat yoghurt
  • Fish particularly tuna and halibut
  • Dark leafy greens, such as kale, mustard greens, collards, chard (silverbeet), dandelion greens, sorrel, watercress.

Foods very high in magnesium include:

  • Brazil Nuts,
  • Pumpkin and Squash seeds
  • Sesame seeds
  • Spinach
  • Broccoli
  • Almonds
  • Walnuts
  • Beans
  • Peas
  • Apricots
  • Avocados
  • Bananas
  • Molasses
  • Brown rice
  • Cantaloupe
  • Figs
  • Garlic
  • Grapefruit
  • Peaches
  • Tofu and soybeans
  • Wheat, and whole grains
  • Dark chocolate (Eating magnesium can be tasty too!!)
  • Several herbs, such as chamomile, cayenne, fenugreek, lemongrass, licorice, paprika, parsley, peppermint, and sage also contain magnesium.

Worth noting also is, “The consumption of alcohol, diuretics, anticonvulsants, antibiotics, digitalis, and lithium can interfere with magnesium absorption. People taking these medications should speak with their doctor about supplementing. Other factors that can decrease magnesium absorption are elevated levels of fluoride, zinc, and vitamin D; diarrhea; high-fat and high-protein diets; consumption of large amounts of cod liver oil; and frequent consumption of foods high in oxalic acid, such as cocoa, rhubarb, spinach, and tea,”

One menu giving you some ideas about boosting Magnesium in your diet might look something like this:


Broccoli and Spinach Soup with Whole wheat bread


Stir fry Veges such as broccoli, spring onions, carrot

Served with Fish or Scallops and almonds/cashews and lemongrass atop a bed of brown rice


Tabouli and Asian side salads garnished with slices of avocado


Dried figs and Bananas drizzled with dark chocolate

You can find a recipe for delicious Broccoli and Spinach soup over at my main blog.

12 thoughts on “And a Dash of Magnesium”

  1. I take a magnesium product called “Calm” to fight muscle cramps, restless legs, and so much more. It works to relieve constipation as well so stay close to the toilet. It helps me sleep as well. Those muscle cramps are the pits. I do not drink anything with carbonated water anymore. That starts the cramping of legs almost immediately for me. So much I can’t eat that has magnesium in it. ;( Nuts and seeds. I make up for it in other ways though. Smart post. Thanks for the additional information on this.

    Liked by 1 person

    1. Thanks, Marlene. I will keep that in mind, if I need a supplement down the track. I have found the muscle cramps a problem in recent years. I might monitor it more when I have the occasional carbonated drink. Do you think even plain mineral water oculd trigger it?

      Liked by 1 person

  2. Interesting. I have just acquired Magnesium from the pharmacy but instead of pure dust it came with citric acid and stevia. A doctor friend recommended magnesium for my feet calcination problems, and feet pain in the first you mention. I love most of the foods that are full of it, but I notice that spinach is on both lists: foods high in magnesium and foods that decrease magnesium absorption. Hm… I also have a magnesium spray but when I mentioned it to my friend, she laughed and said that it’s like rubbing aspirin in if you have a headache.

    Liked by 1 person

    1. There is dispute over whether magnesium spray is absorbed in enough of a dose to have any kind of therapeutic effect. I think the jury is still out. Perhaps it could even be a placebo effect. TheRe best source is via food, always. The reason that spinach is on both lists is because yes it is high in magnesium, that is true but it is so poorly absorbed by our bodies.

      Liked by 1 person

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