If you go through the effort to make sure you are putting enough magnesium in your body, you want to make sure it is being put to good use.
When it comes to supporting magnesium absorption you can help things along with a few key pairings. Make sure you have plenty of vitamin D, which helps with magnesium metabolism and absorption in the gut.1 A link has been found between magnesium absorption and fructo-oligosaccharides which can be found in foods like bananas, asparagus, and onion.2 Interestingly, research has shown that when magnesium is combined with vitamin B6 and fish collagen peptides it can help bring a better sense of calmness.3
What Blocks Magnesium Absorption?
Oddly enough some magnesium-rich foods actually contain phytates, oxalates, and certain fibers that can impair magnesium absorption. Examples include phytates in whole grains, oxalates in spinach, and lignan fiber in flaxseed. These bind with magnesium in the gut in a way that disrupts proper absorption. Luckily, cooking reduces phytate and oxalate content.4
You be well, now.
Swanson
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Sources
1. Fiorentini, D., et al. Nutrients. 2021;13(4):1136. Read source
2. Van den Heuvel, E., et al. (2009) Nutrition Research, 29 (4). 229-237. Read source
3. Oddoux S., et al. Nutrients. 2022 Jun 10;14(12):2425. Read source
4. Gupta, RK., et al. J Food Sci Technol. 2015;52(2):676-684. Read source