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
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
Epsom Salt Instructions:
- Dissolve 1 to 2 cups of Epsom salts in a hot bath to produce a mineral water treatment for your body.
- Soaking for at least 12 minutes about 3 times a week is the standard protocol for Epsom salt uses.
- 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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