10 Foods Rich in Magnesium

1. Bananas – 32 mg per serving
2. Kidney Beans – 70 mg per 1 cup
3. Spinach – 157 mg per 1 cooked cup (Most leafy greens such as Kale or Swiss chard contain high levels of magnesium that are easy to add into your diet.)
4. Oatmeal – 57 mg per 1 cooked cup
5. Mackerel – 82 mg
6. Peas – 48 mg per 1 cup
7. Brown rice–84 mg per serving
8. Avocados – 58 mg per 1 avocado
9. Broccoli – 51 mg in 1/2 a cooked cup
10. Quinoa – 118 mg in 1/2 a cup

The following doses have been studied in scientific research

ADULTS

BY MOUTH:

• The daily Recommended Dietary Allowances (RDA) for elemental magnesium are: 19-30 years, 400 mg (men) and 310 mg (women); 31 years and older, 420 mg (men) and 320 mg (women). For pregnant women age 14-18 years, the RDA is 400 mg; 19-30 years, 350 mg; 31-50 years, 360 mg. For lactating women age 14-18 years, the RDA is 360 mg; 19-30 years, 310 mg; 31-50 years, 320 mg. The daily upper intake level (UL) for magnesium is 350 mg for anyone over 8 years old, including pregnant and breast-feeding women.
• For constipation: 8.75-25 grams of magnesium citrate has been used, usually as 150-300 mL in a 290 mL solution. 2.4-4.8 grams of magnesium hydroxide has also been used. 10-30 grams of magnesium sulfate has also been used. Magnesium salts should only be used for occasional treatment of constipation, and doses should be taken with a full 8 oz glass of water.
• For indigestion: 400-1200 mg of magnesium hydroxide has been used up to four times daily. 800 mg of magnesium oxide daily has also been used.
• For magnesium deficiency: 3 grams of magnesium sulfate, taken every 6 hours for four doses, has been used. A 5% solution of magnesium chloride has been used by mouth daily for 16 weeks. Magnesium-rich mineral water (Hepar) containing 110 mg/L has also been used. 10.4 mmol of magnesium lactate, taken by mouth daily for 3 months, has been used. Avoid magnesium oxide and magnesium carbonate.
• For irregular heartbeat (arrhythmias): 2.163 mg of magnesium-DL-hydrogen aspartate and 2.162 mg of potassium-DL-hydrogen aspartate given daily for 21 days has been used.
• For chest pain due to clogged arteries: 800-1200 mg of magnesium oxide taken daily for 3 months has been used.
• For diabetes: For type 2 diabetes, 2.5 grams of magnesium chloride in a 50 mL solution daily for 16 weeks has been used. 300 mL of salt lake water with naturally high magnesium content diluted with distilled water to contain 100 mg of magnesium per 100 mL of water has been used daily for 30 days. 360 mg of magnesium daily for 4 to 16 weeks has been used. For type 1 diabetes, 300 mg of a specific magnesium gluconate supplement (Ultramagnesium) daily for 5 years has been used.
• For fibromyalgia: Magnesium hydroxide plus malic acid (Super Malic tablets) has been used. 300 mg of magnesium citrate daily for 8 weeks has also been used.
• For hearing loss: 167 mg of magnesium aspartate mixed in 200 mL lemonade, taken daily for 8 weeks or as a single dose, has been used.
• For high cholesterol: 1 gram of magnesium oxide daily for 6 weeks has been used.
• For metabolic syndrome: 365 mg of a specific magnesium aspartate product (Magnesiocard) taken daily for 6 months has been used.
• For disease of heart valves (mitral valve prolapse): 1200-1800 mg of magnesium carbonate taken daily for 5 weeks has been used.
• For osteoporosis: 300-1800 mg of magnesium hydroxide taken daily for 6 months, followed by 600 mg of magnesium hydroxide taken daily for 18 months, has been used. 1830 mg of magnesium citrate has been used daily for 30 days. In addition to estrogen, 600 mg of magnesium plus 500 mg of calcium and a multivitamin supplement has been used daily for one year.
• Pain after surgery: A specific magnesium lozenge (Magnesium-Diasporal lozenge, Med Ilac, Istanbul, Turkey) containing 610 mg magnesium citrate salt, taken 30 minutes before surgery, has been used.
• For premenstrual syndrome (PMS): 333 mg of magnesium oxide taken daily for two menstrual cycles has been used. A higher dose of 360 mg elemental magnesium three times daily has been used from the 15th day of the menstrual cycle until menstrual period begins. 360 mg of elemental magnesium taken three times daily for 2 months has been used. A combination of 200 mg of magnesium daily plus 50 mg of vitamin B6 daily has been used.

BY IV:

• For magnesium deficiency: A typical starting dose for mild deficiency is 1 gram of magnesium sulfate intramuscularly (IM) every 6 hours for 4 doses. For more severe deficiency, 5 grams of magnesium sulfate may be given as an intravenous (IV) infusion over 3 hours. To prevent magnesium deficiency, adults typically receive 60-96 mg of elemental magnesium daily.
• For high blood pressure during pregnancy (pre-eclampsia and eclampsia): 4-5 grams of magnesium sulfate by IV infusion, followed by 4-5 grams of magnesium sulfate every 4 hours, or 1 to 3 grams of magnesium sulfate per hour by constant IV infusion has been used. Doses should not exceed 30 to 40 grams of magnesium sulfate daily. A higher dose of magnesium sulfate (9-14 grams) followed by a smaller dose (2.5-5 grams every 4 hours for 24 hours) has also been used.
• For irregular heartbeat (torsades de pointes): 1 to 6 grams of magnesium sulfate given by IV over several minutes, followed by an IV infusion has been used.
• For irregular heartbeat (arrhythmias): For reducing irregular heartbeat after a heart attack, 8 grams of magnesium sulfate in 250 mL of solution over 12 hours has been used. For irregular or rapid heartbeat, an IV infusion of 5 grams of magnesium sulfate in 100 mL of solution has been used. Half of the dose is given over 20 minutes, followed by the remainder over 2 hours. For faster heartbeat, a single IV dose of 1-4 grams of magnesium chloride given over 5 minutes has been used. For abnormal heartbeat caused by a pacemaker, 2 grams of magnesium sulfate in 10 mL of solution has been given by IV over 1-10 minutes, followed by 5-10 grams of magnesium sulfate in 250-500 mL of solution over 5 hours.
• For pain caused by nerve damages associated with cancer: Single doses of 0.5-1 gram of magnesium sulfate have been given as 1 mL or 2 mL of a 50% magnesium sulfate injection over 5-10 minutes.
• For a lung disease called chronic pulmonary disease (COPD): 1.2 grams of magnesium sulfate has been given by IV after using an inhaler. 1.2-2 grams of magnesium sulfate in 100-150 mL of solution over 20 minutes has been used.
• For cluster headache: 1 gram of magnesium sulfate over 5 minutes has been used. Single 1 gram doses of magnesium sulfate have also been used.
• For pain after a hysterectomy: 3 grams of magnesium sulfate in an IV solution has been used followed by 0.5 grams of magnesium sulfate by IV per hour for 20 hours.
• For pain after surgery: 5-50 mg/kg of magnesium by IV followed by a continuous IV solution at 6 mg/kg or 500 mg hourly has been used for the duration of the operation up to 48 hours. Also 3.7-5.5 grams of magnesium in addition to pain medication has been used within 24 hours after surgery.
• For chest pain due to blood vessel spasms (vasospastic angina): 65 mg/kg of body weight of magnesium given by IV over 20 minutes has been used.
• For asthma: Doses of 1-2 grams of magnesium sulfate have been given over 20 to 30 minutes. A dose of 78 mg/kg/hour of magnesium sulfate has been given by IV during, and for 30 minutes before, a lung function test.

INJECTED AS A SHOT:

• For high blood pressure during pregnancy (pre-eclampsia and eclampsia): 4 grams of magnesium sulfate diluted in saline over 10–15 minutes given intravenously (by IV) followed by 5 grams of magnesium sulfate injected as a shot into each buttock, and 2.5 or 5 grams of magnesium sulfate injected as a shot every 4 hours for 24 hours has been used.
• For chronic fatigue syndrome (CFS): Solution containing 1 gram of magnesium sulfate has been given as a shot once weekly for 6 weeks.

INHALED:

• For a lung disease called chronic pulmonary disease (COPD): 2.5 mg of the drug salbutamol along with 2.5 mL of magnesium sulfate (151 mg per dose), inhaled three times at 30 minute intervals, has been used.

CHILDREN

BY MOUTH:

• The daily Recommended Dietary Allowances (RDA) for elemental magnesium are: Age 1-3 years, 80 mg; 4-8 years, 130 mg; 9-13 years, 240 mg; 14-18 years, 410 mg (boys) and 360 mg (girls). For infants less than one year of age, adequate intake (AI) levels are 30 mg from birth to 6 months and 75 mg from 7 to 12 months. The daily upper intake level (UL) for magnesium is 65 mg for children age 1-3 years, and 110 mg for 4-8 years.
• For cystic fibrosis: 300 mg of magnesium-glycine taken daily for 8 weeks has been used.

BY IV:

• For asthma: 40 mg/kg of magnesium sulfate, up to a maximum of 2 grams, has been given by IV in 100 mL of solution over 20 minutes.

Possible Side effects

Magnesium is LIKELY SAFE for most people when taken by mouth appropriately or when the prescription-only, injectable product is used correctly. In some people, magnesium might cause stomach upset, nausea, vomiting, diarrhea, and other side effects.

Doses less than 350 mg daily are safe for most adults. When taken in very large amounts, magnesium is POSSIBLY UNSAFE. Large doses might cause too much magnesium to build up in the body, causing serious side effects including an irregular heartbeat, low blood pressure, confusion, slowed breathing, coma, and death.

Special Precautions & Warnings:

Pregnancy and breast-feeding: Magnesium is LIKELY SAFE for pregnant or breast-feeding women when taken in doses less than 350 mg daily. Magnesium is POSSIBLY SAFE when injected as a shot or intravenously (by IV) before delivery. Magnesium is POSSIBLY UNSAFE when taken by mouth or by IV in high doses.

Children: Magnesium is LIKELY SAFE for most people when taken by mouth appropriately or when the prescription-only, injectable product is used correctly. Magnesium is safe when taken in doses less than 65 mg for children 1-3 years, 110 mg for children 4-8 years, and 350 mg for children older than 8 years. Magnesium is LIKELY UNSAFE when taken in higher doses.

Alcoholism: Alcohol abuse increases the risk for magnesium deficiency.

Bleeding disorders: Magnesium seem to slow blood clotting. In theory, taking magnesium might increase the risk of bleeding or bruising in people with bleeding disorders.

Diabetes: Diabetes increases the risk for magnesium deficiency. Poorly controlled diabetes reduces how much magnesium the body absorbs.

Elderly: The elderly are at risk for magnesium deficiency due to reduced magnesium absorption by the body and often the presence of diseases that also affect magnesium absorption.

Heart block: High doses of magnesium (typically delivered by IV) should not be given to people with heart block.

Diseases that affect magnesium absorption: How much magnesium the body absorbs can be reduces by many conditions, including stomach infections, immune diseases, inflammatory bowel disease and others.

Kidney problems, such as kidney failure: Kidneys that don't work well have trouble clearing magnesium from the body. Taking extra magnesium can cause magnesium to build up to dangerous levels. Don't take magnesium if you have kidney problems.

Restless leg syndrome: People with restless leg syndrome might have high magnesium levels. But it's not clear if magnesium is the cause for this condition, as people with restless leg syndrome have also had magnesium deficiency.

INTERACTIONS

• Antibiotics (Aminoglycoside antibiotics) interacts with MAGNESIUM
  

  Some antibiotics can affect the muscles. These antibiotics are called aminoglycosides. Magnesium can also affect the muscles. Taking these antibiotics and getting a magnesium shot might cause muscle problems.
  Some aminoglycoside antibiotics include amikacin (Amikin), gentamicin (Garamycin), kanamycin (Kantrex), streptomycin, tobramycin (Nebcin), and others.

• Antibiotics (Quinolone antibiotics) interacts with MAGNESIUM
  

  Magnesium might decrease how much antibiotic the body absorbs. Taking magnesium along with some antibiotics might decrease the effectiveness of some antibiotics. To avoid this interaction take these antibiotics at least 2 hours before, or 4 to 6 hours after, magnesium supplements.
  Some of these antibiotics that might interact with magnesium include ciprofloxacin (Cipro), enoxacin (Penetrex), norfloxacin (Chibroxin, Noroxin), sparfloxacin (Zagam), trovafloxacin (Trovan), and grepafloxacin (Raxar).

• Antibiotics (Tetracycline antibiotics) interacts with MAGNESIUM
  

  Magnesium can attach to tetracyclines in the stomach. This decreases the amount of tetracyclines that the body can absorb. Taking magnesium along with tetracyclines might decrease the effectiveness of tetracyclines. To avoid this interaction take calcium 2 hours before or 4 hours after taking tetracyclines.
  Some tetracyclines include demeclocycline (Declomycin), minocycline (Minocin), and tetracycline (Achromycin).

• Bisphosphonates interacts with MAGNESIUM
  

  Magnesium can decrease how much bisphosphate the body absorbs. Taking magnesium along with bisphosphates can decrease the effectiveness of bisphosphate. To avoid this interaction take bisphosphonate at least two hours before magnesium or later in the day.
  Some bisphosphonates include alendronate (Fosamax), etidronate (Didronel), risedronate (Actonel), tiludronate (Skelid), and others.

• Medications for high blood pressure (Calcium channel blockers) interacts with MAGNESIUM
  

  Magnesium might decrease blood pressure. Taking magnesium with medication for high blood pressure might cause your blood pressure to go too low.
  Some medications for high blood pressure include nifedipine (Adalat, Procardia), verapamil (Calan, Isoptin, Verelan), diltiazem (Cardizem), isradipine (DynaCirc), felodipine (Plendil), amlodipine (Norvasc), and others.

• Muscle relaxants interacts with MAGNESIUM
  

  Magnesium seems to help relax muscles. Taking magnesium along with muscle relaxants can increase the risk of side effects of muscle relaxants.
  Some muscle relaxants include carisoprodol (Soma), pipecuronium (Arduan), orphenadrine (Banflex, Disipal), cyclobenzaprine, gallamine (Flaxedil), atracurium (Tracrium), pancuronium (Pavulon), succinylcholine (Anectine), and others.

• Water pills (Potassium-sparing diuretics) interacts with MAGNESIUM
  

  Some "water pills" can increase magnesium levels in the body. Taking some "water pills" along with magnesium might cause too much magnesium to be in the body.
  Some "water pills" that increase magnesium in the body include amiloride (Midamor), spironolactone (Aldactone), and triamterene (Dyrenium).

• Medical uses of Magnesium Sulphate MgSO4: EPSOM SALT

  1. Relax Your Body - Bathing salt
  Magnesium sulfate is used in bath salts, particularly in flotation therapy, where high concentrations raise the bath water's specific gravity, effectively making the body more buoyant. Traditionally, it is also used to prepare foot baths, intended to soothe sore feet. The reason for the inclusion of the salt is partially cosmetic: the increase in ionic strength prevents some of the temporary skin wrinkling (partial maceration) which is caused by prolonged immersion of extremities in pure water. Magnesium and sulfate ions are naturally present in some mineral waters.

  Epsom salts dissolved in warm water – like those in an Epsom salt bath – are easily absorbed through the skin where they immediately go to work inside our bodies. The magnesium ions break apart from Epsom salt molecules and begin to relieve stress by promoting the production of serotonin and reducing the effects of adrenaline. Magnesium also plays a critical role in the production of energy in cells, helping us to feel invigorated without causing feelings of restlessness or anxiety.

  2. Relieve Pain and Cramping
  Epsom salts absorbed through the skin also work to relieve muscle tension, pain, and inflammation in joints. Submerge yourself in a warm Epsom salt bath to alleviate tension headaches or soothe abdominal cramps. Tired and sore feet will also benefit from the therapeutic warmth of an Epsom salt soak.

  3. Muscle and Nerve Function
  Aside from relieving tension, pain, and cramping, Magnesium sulfate has several other positive effects on the human body. It aids in many enzymatic functions, helps to regulate fluid retention in cells, and facilitates the body’s use of calcium to transmit chemical signals throughout the nervous system.

  4. For Arterial Health
  Epsom salts may help to improve circulation and prevent serious cardiovascular illness by decreasing inflammation and protecting the elasticity of arteries. Healthier arteries means less risk of blood clots, plaque build-up, and damage to arterial walls. Try soaking in an Epsom salt bath three to four times per week to reduce stress, lower blood pressure, and improve your cardiovascular health.

  5. Regulate Blood Sugar
  Both magnesium and sulfate help to improve the body’s ability to produce and use insulin. Regular intake of Epsom salts – either orally or transdermally – may help to regulate blood sugar, lowering the risk of diabetes and improving your overall daily energy levels.

  6. Relieves Constipation
  One of Epsom salt’s more popular uses is as a saline laxative. Dissolve one teaspoon of Epsom salts into a cup of warm water and drink. Note, this remedy should not be used more than once per day. If symptoms persist for more than a few days, it is always recommended to consult with a physician.

  7. Helps to Remove Splinters
  To dislodge a stubborn splinter, simply soak the affected body part in warm water and Epsom salts for a few minutes. Magnesium sulfate will reduce the inflammation around the wound and soften up the splinter, making it much easier to remove.

  8. Soothe Sprains and Bruises
  Anti-inflammatory Epsom salts can be used to alleviate the soreness from sprains and bruises. Just add two cups of salts to your warm bath water and soak away the ache.

  9. Keep Feet Healthy
  It’s pretty common knowledge that soaking your feet in Epsom salts is good for soothing away aches and pains. But did you know that it can also help to treat athlete’s foot and toe nail fungal infections? Simply add a half cup of Epsom salts to warm water and soak your feet for as long as you want (or until the water gets cold) to alleviate the itching and burning and help heal feet faster.

  10. Ease Discomfort of Gout
  Add a couple of tablespoons of Epsom salts to hot water and soak body parts affected by gout. Magnesium sulfate quickly soaks through skin and into the swollen, aching joints to help alleviate pain and inflammation.

  11. Exfoliate Your Skin
  By rubbing a handful of Epsom salts over damp skin, you can easily remove dead cells, helping your skin to look healthier and feel softer. Use this treatment on hands, feet, and everything in between.

  12. Natural Face Cleanser
  At night before bed, mix a teaspoon of Epsom salts with your regular cleanser for an easy daily treatment or use this recipe for an exfoliating face mask, compliments of preparednessmama.com:

  Finely chop a small ripe tomato and mix in one pureed egg white, half a teaspoon of vitamin B5 powder, one teaspoon each of aloe vera gel and Epsom salts, and a couple of drops of Thyme essential oil. Apply mixture to face for 15 minutes then rinse with lukewarm water for an excellent clarifying skin treatment.

  13. Dislodge Blackheads
  Use Epsom salts to remove dead skin and oil from your pores. First, you’ll want to exfoliate to remove any dead skin from around the outsides of the blemishes. Then mix one teaspoon of Epsom salts and four drops of iodine into half a cup of hot water. Stir until salts are completely dissolved and let the mixture cool until it is still warm, but not hot. Massage the mixture into skin affected with blackheads, let it dry completely, then wash your face with warm water and pat dry with a clean cloth.

  14. Remove Styling Product Build-up
  To remove build-up of hairspray or other styling product from your hair, mix one cup each of Epsom salts and lemon juice into a gallon of water. Cover and let the concoction sit for 24 hours before using. Then simply pour over hair and leave it on for about 15 – 20 minutes. Follow up with a wash and condition as usual.

  15. Add Volume to Hair
  To add body to your hair, try mixing equal parts all-natural, sulfate-free deep conditioner and Epsom salts. Warm the mixture to slightly above body temperature then work through hair. Leave in for 15 – 20 minutes then rinse. Feel free to follow up this hair treatment by waving your hair around your face (like the people in those television commercials for chemical hair products) and remember: Laughter is a great natural remedy for all kinds of things!

  16. Wash Pots and Pans
  Pour a small amount of Epsom salts into those really-dirty dishes before you scrub them. The abrasive texture of the salt crystals will help to remove stuck-on food more easily without hurting your cookware.

  17. Clean Tile and Grout
  Mix equal parts Epsom salts and liquid dish detergent to create a super effective tile and grout cleaner. Apply this mixture to dirty or stained surfaces in the bathroom, kitchen, or even outside and allow it to soak in for a minute or two. Then scrub away the loosened grime and rinse clean.

  18. As a Hand Wash
  Mix equal parts Epsom salts and baby oil to create a moisturizing hand cleanser. Store this mixture in bottles next to all of the sinks around your home and use regularly to keep hands soft and clean.

  19. Removes Detergent Build-up
  Over time, laundry detergent and other contaminants may build up inside machines. Use Epsom salts to remove this unwanted gunk and keep your washer running more efficiently. Fill your empty washing machine with hot water, add a quart of clear vinegar and one cup of Epsom salts, let the machine agitate for about a minute, then stop the cycle and let the solution soak for about an hour. For more details on this procedure, check out this how-to guide.

  20. Eclampsia
  Magnesium sulfate is the primary treatment and preventative measure in women with eclampsia. It lowers systolic blood pressure while maintaining diastolic blood pressure, thus leaving blood flow to the fetus uncompromised.

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