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Can a magnesium deficiency be common? - dosages and food sources

Magnesium supplementation is important as it can decrease food chemical intolerances when combined with taurine, calcium carbonate and vitamin B6. The ability for your body to absorb magnesium naturally declines as you age and magnesium deficiency is common. It can be caused by diarrhoea, poor diet, low protein diets (less than 30 g/1 oz per day), fat malabsorption, frequent alcohol consumption, and frequent use of antibiotics or diuretics.

Nutrients for depression 
In order for your body to produce the feel-good chemicals serotonin and dopamine, your body needs taurine and co-factors including vitamin B6, vitamin B12, folate, magnesium and zinc. Omega-3 is also important for healthy brain function (see omega-3 information on p. 64 in the Eczema Detox Book).

Magnesium: dosages and food sources

 Magnesium (also known as)

Supplement dosages (milligrams per day)

Eczema-friendly food sources

Magnesium carbonate (good, highly alkaline) 
Magnesium bisglycinate (good form, contains glycine) 
Magnesium orotate (most expensive, well absorbed) 
Magnesium citrate (less alkaline due to citric acid) 
Magnesium oxide (poorly absorbed)

Infants (AI)

30–75 mg from breastmilk or hypoallergenic/dairy-free infant formula

Children + teens

1–4 years RDI: 80 mg (40– 65 mg from supplement) 
5–12 years RDI: 130–240 mg from food (80–130 mg from supplement) 
14–18 years RDI: 410 mg (120– 200 mg from supplement)

Adults

RDI: 310–400 mg
(120–200 mg from supplement)

1 cup soybeans: 148 mg 
1 cup black beans: 120 mg 
1⁄4 cup raw cashews: 117 mg 
1 cup cooked spelt: 95 mg 
1 cup navy beans: 96.5 mg 
1 cup buckwheat: 85.7 mg 
60 g (21⁄2 oz) raw oats: 80 mg 
1 cup cooked brown rice: 83 mg 
1⁄3 cup barley: 81 mg 
1 fillet (127 g) flathead/flounder: 74 mg 
1 cup cooked dried beans: 75 mg 
100 g (31⁄2 oz) canned sardines: 60 mg^ 
1 cup sweet potato: 54 mg^ 
fish (average serving): 26–50 mg 
1⁄2 cup tofu: 47 mg 
1⁄2 papaya: 26 mg^ 
1 cup mashed potato: 38 mg 
1 cup Brussels sprouts: 31 mg 
1 cup boiled skinless potatoes: 31 mg 
chicken or red meat (average serving): 30 mg 
1 cup mung bean sprouts: 22 mg 
1⁄2 cup leeks: 7 mg 
1⁄2 cup celery: 5 mg

*Plus consume magnesium from food sources
AI: Adequate Intake as per Australian Government guidelines.
RDI: Recommended Daily Intake from foods as per Australian Government guidelines shown on the table as the highest dose. The lower range is the recommended dose in supplements as you should also consume magnesium via a healthy diet.
^Contains salicylates (not suitable during weeks 1–3 of the FID Program).

Notes:

  • Take magnesium more than 2 hours apart from medications.
  • Take magnesium along with vitamin B6, taurine and calcium carbonate.

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