Supplemental Sources of Magnesium
and Taking an Epsom Salt Bath

Supplemental sources of magnesium can include taking a relaxing Epsom salt bath.

Yes, an Epsom salt bath can get more magnesium into your system. 

Hot water dissolves Epsom salts which creates a magical elixir that helps relieve sore muscles.

You should also include adequate amounts of magnesium rich foods in your diet which may be the best way to absorb magnesium.

Chelated magnesium supplements are also very effective.  Chelated magnesium means that magnesium is held in place by a larger molecule such as an amino acid. 

Chelation makes it easier for your body to absorb magnesium and that includes the chelated magnesium from food. 

Some of the best sources of magnesium as far as supplements go, will be organic.  However, a certain inorganic source of magnesium may also be very effective.

Epsom Salt Bath and Epsom Salt Uses

Epsom salts were discovered in Epsom England hence the name - Epsom salts. 

Soaking in an Epsom salt bath can pull toxins from your cells and it's best not to use any kind of soap or bubbles when taking an Epsom salt bath.

Epsom Salt Instructions:

  1. Dissolve 1 to 2 cups of Epsom salts in a hot bath to produce a mineral water treatment for your body.
  2. Soaking for at least 12 minutes about 3 times a week is the standard protocol for Epsom salt uses.
  3. Soaking in an Epsom salt bath allows both magnesium and sulfates to be absorbed through your skin.
  • Relaxes Your Body
  • Relieves Muscle Pain and Tension
  • Helps Lower Blood Pressure
  • Helps Soothes Your Nerves
  • Helps Produce Serotonin
  • Helps Toenail Fungus
  • Soothes Itching of Skin
  • Helps Soften Your Skin
  • Balances Electrolytes
  • Helps Detoxify Your Body
  • Reduces Excess Fluid Build-Up

Epsom salts are rich in both sulfates and magnesium.  These will both be easily absorbed through your skin.

And by the way, sulfates are not the same as sulfites.  Sulfates are mineral salts that contain sulfur. 

To have the best experience, be sure to filter out the chlorine from your bath water by using a good water filter.

Food Sources of Magnesium

Food sources of magnesium will ensure that you get an adequate supply of magnesium as long as they were grown in mineral rich soil. 

Also, food sources of magnesium will contain the most of this mineral when they are fresh.  Storing foods for too long and long refrigeration times will deplete magnesium.

Escargot - 250 mg. per 100 gram serving

Black & Red Granular Caviar - 48 mg. per 1 Tablespoon serving

Raw Kelp Seaweed - 34 mg. per 1 oz. serving

Chinook Salmon - 81 mg. per 3 oz. serving

Atlantic Pollock - 57 mg. per 3 oz. serving

Sablefish - 47 mg. per 3 oz. serving

Atlantic Mackerel - 65 mg. per 3 oz. serving

Yellowfin Tuna - 50 mg. per 5 oz. serving

Raw European Anchovy - 35 mg. per 3 oz. serving

Wild Eastern Oysters - 40 mg. per 6 med. oysters

Alaska King Crab - 42 mg. per 3 oz. serving

Dungeness Crab - 38 mg. per 3 oz. serving

Cooked Octopus - 51 mg. per 3 oz. serving

Cooked Halibut - 45 mg. per 1/2 fillet or 159 gram serving

Cooked Shrimp - 42 mg. per 4 oz. serving

45 to 59% Dark Chocolate - 206 mg. per 1 (141 gram) bar

70 to 85% Dark Chocolate - 128 mg. per 2 oz. serving

Raw Cacao Powder - 102 mg. per 2.5 Tablespoon serving

Cacao Nibs - 128 mg. per 2 oz. serving

Milk Chocolate Chips - 106 mg. per 1 cup serving

Molasses - 48 mg. per 1 Tablespoon serving

Raw Coconut Milk - 178 mg. per 2 cup serving

Raw Coconut Cream - 67 mg. per 1 cup serving

Coconut Water - 60 mg. per 1 cup serving

Raw Grass Fed Cow Yogurt - 60 mg. per 2 cup serving

Dried Sweet Whey - 49 mg. per 1 oz. serving

Chopped English Walnuts - 92 mg. per 1/2 cup serving

Raw Macadamia Nuts - 73 mg. per 2 oz. serving

Raw Pistachios - 68 mg. per 2 oz. serving

Pecans - 68 mg. per 2 oz serving

Pumpkin Seeds - 150 mg. per 1 oz. serving

Hulled Hemp Seeds - 140 mg. per 2 Tablespoon serving

Dried Sunflower Seeds - 91 mg. per 1 oz. serving

Whole Flax Seeds - 40 mg. per 1 Tablespoon serving

Yardlong Beans Mature Seeds - 564 mg. per 1 cup serving

Adzuki Beans - 119 mg. per 1 cup serving

Cooked Lentils - 71 mg. per 1 cup serving

Hummus - 175 mg. per 1 cup serving

Boiled Chickpeas (no salt) - 79 mg. per 1 cup serving

Cooked Black Eyed Peas - 86 mg. per 1 cup serving

Tempeh - 134 mg. per typical 166 gram serving

Cooked Large White Beans - 113 mg. per 1 cup serving

Natto - 64 mg. per 2 oz. serving

Raw Millet Grain - 228 mg. per 1 cup

Whole Grain Wheat Flour - 166 mg. per 1 cup serving

Cooked Teff - 126 mg. per 1 cup serving

Whole Grain Yellow Corn Flour - 109 mg. per 1 cup serving

Uncooked Rolled Oats - 92 mg. per 1 cup serving

Cooked Med Grain Brown Rice - 86 mg. per 1 cup serving

Cooked Wild Rice - 52 mg. per 1 cup serving

Pitted Prunes - 87 mg. per 1/2 cup serving

Medjool Dates - 65 mg. per 5 dates

Raw Tamarind - 52 mg. per 2 oz. serving

Raw Guava - 36 mg. per 1 cup serving

Pureed California Avocados - 68 mg. per 1 cup serving

Cooked Cubed Butternut Squash - 60 mg. per 1 cup serving

California Avocado - 40 mg. per fruit

Cucumbers - 40 mg. per 1 cup serving

Sun Dried Tomatoes - 108 mg. per 2 oz. serving

Mashed Bananas - 61 mg. per 1 cup serving

Mashed Papaya - 48 mg. per 1 cup serving

Fresh Basil - 64 mg. per 100 gram serving

Pesto - 60 mg. per 1/2 cup serving

Dried Cilantro Leaf - 48 mg. per 4 Tablespoon serving

Raw Green Peas - 48 mg. per 1 cup serving

Baked Red Potato - 48 mg. per 1 small potato

Yellow Sweet Corn - 33 mg. per 1 med. ear

This is an extensive list of food sources of magnesium that will fit into any diet.

The most natural solution is to increase food sources of magnesium and to consume a balanced diet that provides enough of this crucial mineral. 

However, some people will prefer or need to take some sort of magnesium supplement.

Supplemental Sources of Magnesium

Organic magnesium is considered a soluble form of magnesium and inorganic magnesium is considered an insoluble form.

Organic Magnesium supplements include Citrate, Malate, and Orotate.

Inorganic Magnesium supplements include Sulfate, Carbonate, and Chloride.

Organic magnesium will be some of the best supplemental sources of magnesium - which does include food BTW.

This form of magnesium is better absorbed and retained by your body than most inorganic forms of magnesium.

However, magnesium chloride that is extracted from sea water may be the most easily absorbed of all the inorganic types of magnesium.

Leading Expert on Best Sources of Magnesium

Magnesium oil that's made with magnesium chloride which occurs naturally in the ocean and in some ancient sea beds may be a very effective way to get magnesium into your body - transdermally.

Amino acid chelated magnesium is generally a very effective supplemental source of magnesium. 

Good examples of effective amino acid chelated magnesium are Magnesium Taurate and Magnesium Glycinate.

Beware of These Chelated Magnesium Supplements

These chelated magnesium supplements can be very harmful to you - especially to your brain cells!

Magnesium Aspartate - this form of magnesium will break down into aspartic acid that's a component of aspartame.

Magnesium Glutamate - this form of magnesium will break down into glutamic acid or MSG.

However, chelated magnesium is considered to be a more soluble form of magnesium and it's one of the more easily absorbed types of magnesium supplements.

Chelated magnesium is often chelated with an organic molecule such as an amino acid which allows magnesium to enter your system through your intestinal wall through the amino acid pathway.

Although, be careful of the other ingredients or additives that may go into these supplements - less is best.

Replenishing Magnesium May Take Time!

It may take your body about 6 weeks to many months to replenish its supply of magnesium.  And it may be well worth your while to look into one or more of these supplemental sources of magnesium.

For most people, supplemental sources of magnesium will be relatively safe.  You can experiment on your own because any excess magnesium will be excreted in your urine and in your stool.

For most people, loose stools would be the common side effect of magnesium supplementation.

However, anyone with kidney disease or an extremely slow heart rate should probably avoid supplementing with magnesium.

As usual, you should always do your research and consult your physician if you have any serious health concerns.

Taking Magnesium Supplements.......

Magnesium supplements can be taken with or without meals.  However, it's probably best to take them between your meals as magnesium requires stomach acid to be absorbed.

Just remember that magnesium is in fact an alkaline mineral which may neutralize the stomach acid needed for the proper digestion of acidic foods.

You May Have Other Mineral Deficiencies!

Someone who is suffering from very low levels of magnesium may also have a calcium and potassium deficiency because magnesium helps you to absorb both of these minerals.

Magnesium is what helps transport calcium and potassium - in and out of your cells.

However, please be aware that too much of any nutrient and that includes magnesium may cause an imbalance with other nutrients.  Remember to try and keep a healthy balance!


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