Phytates (phytic acid) in whole grains, seeds, legumes, some nuts—can decrease the absorption of iron, zinc, magnesium, and calcium. [2,3] Saponins in legumes, whole grains—can interfere with normal nutrient absorption.
Phytates in the diet bind to magnesium and impair its absorption. However the quantities present in normal diet do not affect magnesium absorption. Other dietary factors that are thought to affect magnesium absorption are oxalate, phosphate, proteins, potassium and zinc.
Magnesium deficiency in healthy people is rare but it can be caused by: a poor diet (especially in elderly people or those who don't have enough to eat) type 2 diabetes. digestive problems such as Crohn's disease.
Lactose doesn't block magnesium absorption. A study in live healthy human subjects found that the presence of lactose, even in large amounts, had no effect on magnesium absorption. Calcium doesn't block magnesium absorption. The body uses separate pathways to absorb each.
Mg is essential in the metabolism of vitamin D, and taking large doses of vitamin D can induce severe depletion of Mg. Adequate magnesium supplementation should be considered as an important aspect of vitamin D therapy.
Drinking Coffee – Drinking coffee lowers your calcium and magnesium levels. Many people can be dependent on drinking coffee, and that is understandable, seeing its wide range of benefits from keeping us awake, and raising our body's levels of antioxidants.
Thus, vitamin D at physiological doses may enhance magnesium absorption in non previously vitamin D-depleted pigs fed diets with abundant magnesium. This nutritional situation may help explain the predominant bone-resorbing effect of vitamin D supplementation.
Hypokalemia and Hyperkalemia
Magnesium depletion typically occurs after diuretic use, sustained alcohol consumption, or diabetic ketoacidosis.
Magnesium glycinate is one of the most absorbable forms of magnesium and has fewer GI side effects than other forms.
Magnesium-rich foods
Some good sources of magnesium include leafy green vegetables — such as spinach — legumes, nuts, seeds and whole grains. Tap, mineral, and bottled waters can also be sources of magnesium, but how much magnesium they contain depends on the brand.
Although the functions of vitamin C and magnesium may not overlap like other nutrients, there's no harm in taking them simultaneously. With no known interactions, vitamin C and magnesium can safely be supplemented together.
Try to avoid taking your vitamins with coffee or tea
So, wait an hour after your morning brew to take supplements. Caffeine-free herbal tea, on the other hand, contains fewer tannins than regular tea.
Nutritionist Carolyn Dean points out that hypothermia isn't the only negative side affect of drinking too much water: “Clear urine may mean you're drinking too much water, and therefore, you're losing essential minerals like magnesium — lighter shades of yellow (rather than totally clear) tend to show that you're ...
Dark chocolates are confirmed as an excellent source of magnesium (252.2 mg/100 g) and iron (10.9 mg/100 g): in chocolate containing 90% cocoa, their content corresponds to, respectively, 67.0% and 80.3 of Nutrient Reference Values (NRV) in the European Union.
Signs of a magnesium overdose can include nausea, diarrhea, low blood pressure, muscle weakness, and fatigue. At very high doses, magnesium can be fatal.
Every organ in the body, especially the heart, muscles, and kidneys, needs the mineral magnesium. It also contributes to the makeup of teeth and bones. Magnesium is needed for many functions in the body. This includes the physical and chemical processes in the body that convert or use energy (metabolism).
Can you take vitamin D and magnesium together? Yes. In fact, it's probably best to take both together. Because so many people have low magnesium levels, vitamin D supplements on their own aren't very helpful for a large portion of the population.
Magnesium assists in the activation of vitamin D, which helps regulate calcium and phosphate homeostasis to influence the growth and maintenance of bones. All of the enzymes that metabolize vitamin D seem to require magnesium, which acts as a cofactor in the enzymatic reactions in the liver and kidneys.
Can I take magnesium with other minerals and vitamins? Yes. Vitamins and minerals all work in combination and rely on each other to be fully effective. Taking magnesium helps your body to absorb and use minerals such as calcium, phosphorus and potassium, and vitamins like vitamin D.
If you drink caffeinated beverages such as coffee, tea and soda regularly, your risk for magnesium deficiency is increased.
Fruit juices such as orange juice, cherry juice, and watermelon juice are all good sources of magnesium, potassium, and phosphorus. According to the FNDDS, the average school container (124 grams) of 100% orange juice provides : 13.6 mg of magnesium.