For health it is crucial
to obtain an appropriately balanced intake of
calcium,magnesium,
potassium,
sodium and phosphorus and also vitamins A
and
D
-
all of which work together as
a team.
•
Calcium - required for magnesium to
function properly, and vice versa
•
Vitamin D - CRITICAL for body's ability to
utilize magnesium
B-vitamins - help
magnesium enter cells, especially
B6
Selenium (200mcg/day) -
helps
magnesium
stay inside cells for maximum benefit
Foods that ENHANCE magnesium absorption
• PROTEIN.
A 15
day study with adolescent boys found that protein intake of <30g /day lowered
magnesium absorption and that high protein (93g) vs not so high protein (43g)
diet improved magnesium absorption.
Schwartz et al, 1973
• Natural fructose: apples, dates, plums, RAW honey
•
Medium chain tryglycerides
(MCTs)
- coconut oil,
palm oil, cheese, butter, milk, yogurt
•
Complex carbs (whole grains) - E.g oats,
barley, buckwheat
Foods / Conditions that DECREASE magnesium absorption
• Phosphorus
- in milk and many
sodas form phosphate that binds magnesium
• Antacids,
Proton Pump Inhibitors (Eg. Protonix, Prilosec, Nexium) -
stomach acid is needed to digest magnesium
• Diuretics
-
alcohol, tea, coffee increase
magnesium in urine
• Aging
•
Stress
- acidifies body tissues; as an
alkalizing agent, the body uses magnesium to neutralize acid;
under stress the body may not produce sufficient hydrochloric acid for breaking
down inorganic forms of magnesium in the stomach.
•
Digestive malfunction - affects intestinal
magnesium
absorption
• Kidney dysfunction:
interferes with
magnesiumbalance in body
References
Schwartz R, Walker G, Linz MD, MacKellar I. (1973) Metabolic
responses of adolescent boys to two levels of dietary magnesium and protein. I.
Magnesium and nitrogen retention. Am J Clin Nutr.;26(5):510-518.
