/ maximising magnesium absorption

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YOUR MAGNESIUM IS GHOSTING YOU (AND HERE'S WHY)

Magnesium. The underrated hype man of your body. It’s running your muscles, fuelling your energy, helping your nerves stay cool, and basically keeping your system balanced like a pro. But here’s the catch—most of us are sabotaging our magnesium without even realising it. The problem isn’t just what we eat, but how our lifestyle blocks the stuff from actually getting absorbed.

Picture this: you’ve got a salad full of leafy greens and nuts, but by the time magnesium goes through the digestive gauntlet, barely half of it makes it into your body. Where’s the rest? Stuck to fibers, bound up by plant compounds, or flushed out by that triple shot latte. Yeah, it’s frustrating. But once you know the roadblocks, you can start hacking your diet so magnesium actually sticks.

So what’s robbing you? First up: the fiber trap. Don’t get me wrong, fiber is great for your gut, but too much of the tough, non-fermentable stuff—think cellulose—basically handcuffs magnesium and drags it out before you can absorb it. Then there are phytates and oxalates, naturally found in things like grains, nuts, spinach, and chocolate. They sound harmless, but they’re little thieves that bind to magnesium and stop it from being absorbed. And if you’re pounding zinc or calcium supplements on the side? Congrats, you just started a mineral brawl in your intestines. Magnesium usually loses.

Now let’s talk lifestyle. Coffee, soda, and energy drinks? They crank up your kidneys to dump more magnesium. Alcohol? Same deal, only worse. Processed foods are another culprit—most of the magnesium gets stripped during refining. Softened water doesn’t help either; it literally has the minerals pulled out. And if you’re on meds like acid reflux blockers or certain antibiotics, or just getting older (sorry), magnesium absorption naturally drops. Add in digestive issues like celiac or Crohn’s, and you’ve got a perfect storm.

So what’s the move? Step one: ditch the magnesium blockers. Don’t quit fiber, grains, or greens altogether, but mix it up. Cooking, soaking, sprouting, or fermenting grains and legumes knocks phytates down, freeing up magnesium for absorption. Pairing magnesium foods with protein is another hack. Protein helps minerals cross the gut wall, so think salmon with avocado, lentil soup with spinach, or eggs with whole-grain toast. And then there’s vitamin D, your magnesium wingman. Foods like salmon, sardines, egg yolks, and even UV-treated mushrooms can help you absorb way more magnesium from your meals.

Spacing matters too. If you’re taking zinc or calcium supplements, don’t stack them with magnesium. Spread them out so they’re not competing. And instead of downing a massive magnesium supplement all at once, split doses through the day. Your body absorbs smaller amounts way more efficiently.

Okay, now for the fun part: what to actually eat. Nuts and seeds like almonds, cashews, pumpkin seeds, and Brazil nuts are magnesium powerhouses. Beans and lentils? Huge win. Dark leafy greens like kale, Swiss chard, and beet greens bring it too. Whole grains like brown rice, millet, and oats? Check. And let’s not forget avocados, bananas, tofu, and dried apricots. Basically, a mix of plants, nuts, and grains will load you up—just pair smartly to outsmart those phytates and oxalates.

Hydration helps as well. Aim for mineral-rich water instead of softened or ultra-filtered. And keep an eye on caffeine and alcohol—cutting back even a little makes a noticeable difference. Supporting your gut health is also clutch: fermented foods like yogurt, kimchi, or kefir, plus fibers that feed your microbiome (the fermentable kind, not the hard stuff that binds minerals) will make your gut better at pulling magnesium in.

Now, let’s clear the air on the trendiest magnesium hack: sprays, lotions, and Epsom salt baths. Are they legit? Sort of. Some small studies show a tiny bump in blood magnesium after daily use, but the research is shaky. The skin is a tough barrier, and magnesium isn’t exactly sneaking through like a ninja. Still, people swear by it for muscle relaxation or recovery, so it might help you feel better even if it’s not a magic fix. Think of topical magnesium as a sidekick, not the main hero.

So here’s the bottom line: magnesium isn’t rare in food, but it’s tricky to hold onto. If you eat mostly processed food, pound coffee, sip cocktails, and ignore how you combine your meals, you’re flushing it away. But if you clean up your diet, get more whole foods, pair magnesium-rich meals with protein and vitamin D, space out your minerals, and maybe treat yourself to the occasional Epsom soak, you’ll start absorbing more of the magnesium you already eat. And trust me—when your magnesium game is strong, you’ll feel it. Energy flows smoother, muscles chill out, stress feels lighter. It’s a quiet upgrade with loud results.

REFERENCES

Bohn T, Davidsson L, Walczyk T, Hurrell RF. Fractional magnesium absorption is significantly lower in human subjects from a meal served with an oxalate-rich vegetable (spinach) as compared with a meal served with kale (a vegetable with a low oxalate content). Br J Nutr. 2004;91(4):601-606.

 Gibson RS, Principles of Nutritional Assessment, 3rd edition. LibreTexts. Magnesium Absorption and Metabolism.

 Reddy N, Sathe SK. Food phytates and their role in human nutrition. Int J Food Sci Nutr. 2002.

 Schuchardt JP, Hahn A. Intestinal Absorption and Factors Influencing Bioavailability of Magnesium—An Update. Curr Nutr Food Sci. 2017.

 Zhang Y et al. Effect of transdermal magnesium cream on serum and urinary magnesium levels in humans: A pilot study. PLoS One. 2017;12(4):e0174817.

 Grober U, Schmidt J, Kisters K. Magnesium in Prevention and Therapy. Nutrients. 2015;7(9):8199-8226.