Extraordinary Health Magazine Extraordinary Health Vol 28 | Page 35

Magnesium-Rich
Foods

Banana

Yogurt

32mg 1 medium

47mg in 1 cup

Dark Leafy
Greens
157mg in 1 cup

Dark
Chocolate

95mg in 1 square
(29 oz)

Avocado

Almonds

58mg in 1 medium

75mg in 1 oz.

looks at the magnesium contents actually contained within the
red blood cell (the erythrocyte). The erythrocyte magnesium
level is something that’s now available in doctors’ offices
around the country. But you might have to ask for it specifically.
With this understanding of the importance of magnesium,
as well as the data showing that so many of us have suboptimal
levels, it makes sense to recommend supplementation.
Many common magnesium supplements are composed
of inorganic magnesium “salts,” meaning that magnesium
is bound to another chemical. These include products such
as magnesium citrate, magnesium sulfate, magnesium
oxalate and magnesium chloride. While these products are
somewhat effective in increasing magnesium levels, they
may cause stomach pain, bloating, vomiting and diarrhea.

Pumpkin Seeds
325mg in 1/2 cup

Organically bound magnesium, on the other hand, is the
type of magnesium found naturally occurring in whole foods.
And these forms of magnesium are far more easily absorbed and
do not cause the gastrointestinal side effects typically associated
with magnesium salts. Generally, in nature, magnesium is almost
always bound or “chelated” to amino acids, the building blocks
of protein. And there are supplements now on the market that
feature magnesium in this form, i.e., chelated to an amino acid.
Even more exciting is the fact that we are now seeing magnesium
products in which magnesium is actually chelated to organic,
plant-based, non-GMO protein. This innovative approach supplies
highly absorbable magnesium like nature intended, and in a way
that won’t upset your stomach.

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