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are food forms of magnesium superior to supplemets?
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are food forms of magnesium superior to supplemets?
just wondering if I eat good sources of magnesium everyday is that better or the same as taking a supplement are food forms absorbed just as well if not better?
Balthier- Posts : 394
Join date : 2010-05-25
Re: are food forms of magnesium superior to supplemets?
Food is always better but most food is low in magnesium. L form bacteria also use magnesium for their reproduction before you get a chance to use it complicating things as well.
I personally go with magnesium malate for supplementation. I also keep some magnesium chloride for emergencies as well and would recommend everyone to as well... used for heart conditions, etc..
I personally go with magnesium malate for supplementation. I also keep some magnesium chloride for emergencies as well and would recommend everyone to as well... used for heart conditions, etc..
ubraj- Posts : 2245
Join date : 2009-06-19
Re: are food forms of magnesium superior to supplemets?
I rely on foods myself. This is a link to a page about how to eat enough magnesium, part of a whole online book about the mineral:
http://www.mgwater.com/rod09.shtml
Another page listing the ten top dietary magnesium sources. Cocoa is on the list!
http://www.healthaliciousness.com/articles/foods-high-in-magnesium.php
http://www.mgwater.com/rod09.shtml
Another page listing the ten top dietary magnesium sources. Cocoa is on the list!
http://www.healthaliciousness.com/articles/foods-high-in-magnesium.php
Delphine- Posts : 1301
Join date : 2011-11-13
Re: are food forms of magnesium superior to supplemets?
No use in listing sources "rich" in Mg. The question rather is what sources carry bio-available Mg.
Because what you see is not what you get, i.e. foods rich in chelating agents, like phytic acid (grains, beans etc), oxalic acid (spinach, cocoa) may not be as good sources as they seem on first glance.
Because what you see is not what you get, i.e. foods rich in chelating agents, like phytic acid (grains, beans etc), oxalic acid (spinach, cocoa) may not be as good sources as they seem on first glance.
ppm- Posts : 164
Join date : 2009-07-24
Re: are food forms of magnesium superior to supplemets?
Phytic acid concerns is one reason I don't eat much of nuts. However, re chocolate, it seems the fermentation and roasting of most chocolate would break down the phytic acid.
I don't concern myself much with oxalic acid since the amounts of oxalic foods commonly eaten are quite small. Who lives on spinach?
Delphine- Posts : 1301
Join date : 2011-11-13
Re: are food forms of magnesium superior to supplemets?
You inspired me to do some searching today, this is interesting:
http://www.professorshouse.com/Food-Beverage/Beverages/Cold-Drinks/Articles/Chocolate-Milk/
excerpt:
Chocolate milk contains oxalic acid, which initially lead researchers to believe that the calcium in chocolate milk would not be readily absorbed by the body. As it turns out, the oxalic acid will bind with calcium and prevent absorption, but it is present in such small amounts that the effects are negligible; enough calcium is free for the body to absorb it. The focus now is on the replenishing effects of chocolate milk for hard core athletes. A study done in 2006 examined nine male cyclists who rode a certain distance, stopped to break, then rode again until completely exhausted. During the break, some were given Gatorade, some Endurox (a sports drink containing electrolytes, carbohydrates, and protein), and some were given low fat chocolate milk. The cyclists who drank the chocolate milk biked 50% farther than the cyclists who drank Endurox, and the same distance as those that consumed Gatorade. Though Endurox has the same carbohydrate to protein ratio as chocolate milk (and costs at least twice as much!), it did not offer the same nourishment for the athletes, possibly because of a different sugar composition.
I make hot chocolate using Dagoba cocoa powder with xylitol for sweetening. Usually in a mixture of help milk and raw milk. Yum!
http://www.professorshouse.com/Food-Beverage/Beverages/Cold-Drinks/Articles/Chocolate-Milk/
excerpt:
Chocolate milk contains oxalic acid, which initially lead researchers to believe that the calcium in chocolate milk would not be readily absorbed by the body. As it turns out, the oxalic acid will bind with calcium and prevent absorption, but it is present in such small amounts that the effects are negligible; enough calcium is free for the body to absorb it. The focus now is on the replenishing effects of chocolate milk for hard core athletes. A study done in 2006 examined nine male cyclists who rode a certain distance, stopped to break, then rode again until completely exhausted. During the break, some were given Gatorade, some Endurox (a sports drink containing electrolytes, carbohydrates, and protein), and some were given low fat chocolate milk. The cyclists who drank the chocolate milk biked 50% farther than the cyclists who drank Endurox, and the same distance as those that consumed Gatorade. Though Endurox has the same carbohydrate to protein ratio as chocolate milk (and costs at least twice as much!), it did not offer the same nourishment for the athletes, possibly because of a different sugar composition.
I make hot chocolate using Dagoba cocoa powder with xylitol for sweetening. Usually in a mixture of help milk and raw milk. Yum!
Delphine- Posts : 1301
Join date : 2011-11-13
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