While cow's milk offers some magnesium (around 25-28mg/cup), plant-based milks like soy milk and almond milk, and especially fortified versions or yogurts, often provide more, with soy milk and tofu being good sources, but fortified almond milk can also contribute significantly, alongside naturally rich foods like leafy greens, nuts, and seeds.
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.
The best magnesium supplement for pregnancy often depends on specific needs, with Magnesium Glycinate recommended for sleep/relaxation (gentle on stomach) and Magnesium Citrate for constipation relief due to high absorption, while Magnesium Bisglycinate is highly effective for pregnancy leg cramps, though always consult your doctor before starting any supplement. Magnesium is crucial, but aim for forms with high bioavailability like glycinate or citrate, as less absorbable forms like oxide aren't ideal for correcting deficiencies, and topical options (oils, Epsom salts) are great for cramps.
Achieving 100% of the daily recommended magnesium intake can be accomplished by eating foods rich in magnesium, such as:
The relationship between magnesium supplements and heartburn is complex, with potential benefits and side effects to consider. While magnesium can aid digestion and may help alleviate heartburn symptoms for some, it can also cause discomfort in sensitive individuals, particularly when taken in certain forms or dosages.
Signs of low magnesium
Milk of magnesia (magnesium hydroxide) is a popular OTC acid reflux treatment. Dosage recommendations for adults are 5–15 milliliters (ml) at a time, which can be repeated up to 4 times daily as needed. The dose should not exceed more than 60 ml in any 24 hours.
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.
Common causes of low magnesium include:
With Magnesium L-Threonate
Scientists from top-tier universities developed Magnesium L-Threonate, aka “the brain magnesium”, to specifically cross the blood-brain barrier.
If you're not sure where to begin, magnesium glycinate is an excellent place to start for sleep and anxiety. For sharper thinking or brain-based anxiety, try magnesium L-threonate. And for calming both your mind and body, magnesium taurate offers a gentle, heart-centered approach.
Effects of Magnesium on the Fetus
Magnesium supplementation has a positive impact on fetal development, promoting healthy growth. Oral magnesium intake helps enhance fetal blood circulation, ensuring better oxygen and nutrient supply to the baby.
Some good sources of magnesium are:
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.
drinks high in magnesium
Herbal Teas: Nettle tea, chamomile tea, and dandelion root tea are not only soothing but also magnesium-rich options. Mineral Water: Some mineral waters naturally contain magnesium.
Some people have a problem absorbing magnesium into their body due to an issue with their kidneys or intestines. It is also commonly found in people who are in hospital, or on long-term medication for a different illness that can cause issues with absorbing magnesium.
Your body needs magnesium to function normally. 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.
And taking vitamin D in large doses can also deplete magnesium, leading to a magnesium deficiency — or making an existing one worse.
Good sources of magnesium include green leafy vegetables, legumes, nuts, seeds, whole grains, and certain beverages. Magnesium may also be added to some breakfast cereals and other fortified foods. In general, approximately 30% to 40% of the magnesium obtained from food and beverages is absorbed by the body.
Almonds and cashews are rich in magnesium. One ounce of almonds contains 80 milligrams for 19% of the DV. Cashews are almost as good, with 74 milligrams for 18% of the DV.
Magnesium-Rich Foods For Your Diet
Here are some excellent sources of magnesium: Spinach: 157 mg per cup, cooked. Swiss Chard: 151 mg per cup, cooked. Beet Greens: 98 mg per cup, cooked.
1. Magnesium glycinate: Best absorbed form, bonded to glycine amino acids, gentle on the stomach, ideal for muscle cramps and sleep support, and considered the safest form with the least side effects.
To get fast acid reflux relief, use quick-acting antacids (like Tums, Rolaids) for immediate neutralization or try home remedies like baking soda in water, sipping ginger tea, eating a banana, or drinking aloe vera juice, while also adjusting posture by standing up or elevating your head. For longer-lasting relief, H2 blockers (Pepcid AC) or proton pump inhibitors (Prilosec) are stronger but take more time to work, so focus on antacids and lifestyle changes for speed.
Interactions between your drugs
There were no interactions found between Calcium, Magnesium and Zinc and omeprazole. However, this does not necessarily mean no interactions exist. Always consult your healthcare provider.