Magnesium is an essential mineral and one of the most abundant in the human body. Magnesium deficiency could be cause for concern, yet it's a problem that can be remedied. There are over-the-counter magnesium supplements available that are both an economical and effective solution. In addition, many foods contain natural magnesium and other foods contain magnesium as an additive.
Pill Supplements
Oral supplements of magnesium are often used to remedy magnesium deficiencies. There are various additive ingredients mixed with magnesium supplements -- salt being the most common. Magnesium supplements in pill form include magnesium oxide, magnesium sulfate and magnesium carbonate. Other magnesium supplements contain hydroxide, citrate, lactate and chloride. According to the Office of Dietary Supplements, certain coatings such as enteric coatings contained on magnesium supplements, decrease effectiveness.
Food Sources of Magnesium
According to the University of Maryland Medical Center, magnesium can be obtained from certain foods. Spinach and other leafy green vegetables are rich in magnesium and could help those who are deficient. Three ounces of halibut contains 90 mg of magnesium, while 1 oz. of almonds and cashews each contain over 75 mg of magnesium. Whole grains are a great source of magnesium. One-half cup of lentils, avocados, kidney beans and pinto beans each contain 35 mg of magnesium. Milk products, raisins, bread, bananas and wheat germ are also healthy choices to remedy magnesium deficiencies.
Other Souces of Magnesium
It is surprising that magnesium hydrogen carbonate is found in a variety of foods, including dairy-based drinks, cheeses, cream, liquid whey and whey products, canned, dried and processed vegetables and edible ices. According to the Codex General Standard for Food Additives, or GSFA, Online Database, magnesium as a food additive functions as an anti-caking agent and color regulator for breakfast cereals, rolled oats, pre-cooked pastas and noodles, rice pudding, tapioca pudding, breading or batters for fish or poultry, pre-cooked or processed rice products, certain rice cakes and some soy bean products. Over-the-counter antacids contain magnesium as well.
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