Magnesium - green leafy veg vs supplements

(Christopher Kelaart) #1

Hi all,
Wondering if the consensus is that it is better to eat green leafy vegies or take a Mg supplement from the point of bioavailability?
Also, wondering if the green leafies are still rich in Mg given poor soil nutrition these days.
CMK

(Banting & Yudkin & Atkins & Eadeses & Cordain & Taubes & Volek & Naiman & Bikman ) #2

I supplement. Not overly fond of green leafy veg, and the supplement seems to work adequately. The ZMA Zinc Mag B6 stack helps my sleep.

(Tamela Robinette) #3

I supplement as well, just out of convenience and the fact that I doubt there is much mag in our food. Magnesium is the one supplement I will probably never stop. It aids me in more ways than one.

(The amazing autoimmune 🦄) #4

When I started Keto I didn’t supplement and I made sure to eat a lot of spinach every day and an avocado. I didn’t have any problems.

Now I supplement because when I am fasting I just don’t get enough mg and some days i just don’t get around to eating the greens.

(You've tried everything else; why not try bacon?) #5

Since every molecule of chlorophyll contains an atom of magnesium at the center, I’d say it’s not a concern.

(Christopher Kelaart) #6

Thanks to all for the replies - very good point re the chlorophyll @PaulL!

(Full Metal KETO AF) #7

I supplement mg. I don’t know how necessary it is but I am definitely a person who can’t seem to sleep as much as recommended. I also know that magnesium is one mineral that more than half of Americans are deficient in. Something like 60% or more. I got into taking when I started eating keto because I had some low electrolyte induced cramping and headaches going on (keto flu). I don’t eat tons of fresh green vegetables everyday so I see it as prudent. I am reevaluating omega3 supplementing now though, the lower omega6 in the ketogenic WOE might make them unnecessary. They were instrumental in getting my HDL/LDL in proper proportions but I have cut my dose in half now and will see how it affects my next testing. I use magnesium glycinate, 400mg a couple hours before bed. Those two things are all I supplement now.

(Carl Keller) #8

I was all about getting vitamins and minerals from food until my heart rate was noticeably faster after five months on keto. I tried some Nature Made 250g magnesium and the HR immediately went back to normal. I will say that my intake of leafy greens hasn’t been what it was though.