Yes, dairy can affect magnesium, mainly because its high calcium content competes with magnesium for absorption in the gut, potentially reducing how much magnesium your body can take in, especially from supplements; however, dairy itself also provides some magnesium, and components like lactose might aid absorption, making the interaction complex, so it's best to separate magnesium supplements from large dairy servings.
The milk components lactose and casein enhance the apparent absorption of magnesium and possibly also of calcium, whereas phytate, which occurs in soya-bean products, has an inhibitory effect.
Common Foods That Deplete Magnesium (Use in Moderation)
For pregnancy, the best magnesium supplements are easily absorbed forms like Magnesium Glycinate (great for sleep/relaxation, gentle) or Magnesium Citrate (good absorption, helps constipation), while Magnesium Oxide is poorly absorbed. Always consult your doctor before starting any supplement, as they can advise on the right type and dosage (around 350-400mg daily), often finding it helps with leg cramps, sleep, and blood sugar, but dietary sources are key.
The Bottom Line
To promote optimal absorption, it's important to be mindful of what you eat and drink alongside magnesium supplements. Foods and drinks high in fiber, phytic acid, phosphoric acid, alcohol, and caffeine can interfere with how well your body uses magnesium.
A high-saturated fat diet reduces magnesium absorption in the intestines. High sugar intake increases excretion of magnesium by the kidneys. Phosphates found in carbonated beverages such as dark-colored sodas bind magnesium, rendering it unusable by the body.
While you can take magnesium with yogurt, it's ideal to separate them by a couple of hours for optimal magnesium absorption, as calcium competes with magnesium for absorption in the gut.
If you want to take magnesium for anxiety, magnesium glycinate and magnesium L-threonate are good options. They're easily absorbed into the bloodstream, and they include amino acids that help with relaxation.
For example, a magnesium deficiency causes nocturnal leg cramps in 5 to 30 per cent of pregnant women. Other symptoms include: Muscle cramps. Muscle spasms.
4. Magnesium Malate. May be helpful for fibromyalgia and chronic fatigue.
Chocolate – Chocolate cravings can indicate a hidden magnesium deficiency. If you frequently reach for chocolate, incorporate more magnesium-rich foods into your diet, such as nuts, spinach, raspberries, pumpkin seeds and raisins. Salty snacks – When only potato chips will do, you might have low potassium levels.
Drinking water can provide a baseline lifetime contribution to dietary magnesium intake. The removal of essential minerals like calcium and magne- sium from water by softening can result in lower life- time intakes of those essential elements without their replacement from the diet or supplementation.
Avocados: One whole avocado = 58 mg of magnesium. Bananas: One medium banana = 32 mg of magnesium. Papaya: One small papaya = 33 mg of magnesium. Blackberries: 1 cup = 29 mg of magnesium.
Magnesium is another mineral that may be deficient in your diet; you can supplement with it, but avoid it with milk. Lactose, which is abundant in milk, can reduce the absorption of magnesium and renal excretion if it is hydrolyzed.
Achieving 100% of the daily recommended magnesium intake can be accomplished by eating foods rich in magnesium, such as:
Magnesium helps lower the stress hormone cortisol in your body, helping you relax and handle stress appropriately. If you often feel stressed, you might not have enough magnesium, making you more likely to feel anxious and sad.
Symptoms of magnesium deficiency include low appetite, nausea or vomiting, muscle spasms or tremors and abnormal heart rhythms. A blood test or urine test can be used to diagnose magnesium deficiency.
For drinks high in magnesium, opt for mineral waters, fruit juices (especially orange, cherry, watermelon), plant-based milks (soy, almond), and homemade concoctions using raw cacao, coconut milk, or magnesium powders mixed with water or smoothies, with hot chocolate (made with raw cacao) and herbal teas (like nettle) also being good choices.
Why you need magnesium during pregnancy. Magnesium is basically a pregnancy powerhouse: This mineral plays an important role in nerve and muscle function, helps you maintain a normal blood pressure, and also helps your baby build strong teeth and bones.
Magnesium supports focus, calm, and better sleep in children with ADHD. The best forms for kids include magnesium glycinate, citrate, and chloride.
Studies have indicated that magnesium supplementation can lower cortisol levels in individuals experiencing chronic stress. This reduction can lead to improved mental clarity and emotional resilience, allowing individuals to face daily challenges with a calmer mindset.
However, if you ingest high doses of any magnesium supplement, you might experience side effects, such as diarrhea, gastrointestinal irritation, nausea, vomiting and worse. If too much magnesium builds up in your body, as can happen if you have kidney disease, you can have serious side effects.
You should not mix magnesium with certain antibiotics (tetracyclines, fluoroquinolones), bisphosphonates, diuretics, proton pump inhibitors, some blood pressure drugs, and diabetes medications, as it can block absorption or alter effects, requiring spacing or avoidance. Also, separate magnesium from high doses of zinc, iron, calcium, and high-fiber/phytate/oxalate foods to prevent interference with absorption.
Magnesium-Rich Foods
Step aside, calcium and protein – Greek yogurt is a great source of potassium and magnesium, too. “Together, these nutrients all work together to help relax blood vessels, which can ultimately lower your blood pressure,” says Wanik.