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What's a good source of Magnesium on a Paleo Diet?

by (3979)
Updated October 23, 2014 at 4:25 AM
Created July 02, 2014 at 7:12 PM

So I have a very restricted diet due to having rheumatoid arthritis. There are very few foods I can eat without having them flare me up. Here is a list of the okay foods:

Fish

Avocado

Green veggies

Alliums

Sweet potato

Brown rice

Yucca

That is seriously just about it. Any kind of other meat, even seafood, flares me up. Nuts and seeds are the worst culprit, but I end up craving them like crazy. So here's my question. Where do I get my magnesium from? I've tried supplementing with magnesium and it doesn't seem to have any effect on me. I tried natural calm, including their cal-mag supplement.

What to do? I know I'm lacking it...

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3979 · July 06, 2014 at 9:46 PM

Yeah okay I can't eat any of that.

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8065 · July 04, 2014 at 10:23 PM

There are "recipes" for magnesium oil online, but I just dissolved Epsom salts in heated distilled water and put it in a spray bottle. Even soaking just your feet in a dishtub of Epsom salts would be beneficial. Cravings could be one or many amino acids. Check out The Diet Cure and the Mood Cure, both by Julia Ross. She addresses such things very well, but you would have to be very careful with supplements. Have you tried pure gelatin (i.e. Great Lakes) dissolved in liquids.

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690 · July 04, 2014 at 5:28 PM

Yes... but I had the benefit of the previous answers. :)

Also, I think many people do not understand the difficulties of AI conditions. My wife has one and she went on a pretty strict AIP. We call it " I'll have the wild salmon & green salad " diet. No grains, no nightshades, no dairy, no eggs, no nuts, no meat.

But she's 5' 3" and ~130 so she doesn't have to eat much. After about a year she did some limited reintroductions. Good luck.

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3979 · July 04, 2014 at 4:31 PM

Thanks, this seems like the most reasonable answer so far.

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83 · July 04, 2014 at 12:24 PM

I don't get how nuts can relax you yet worsen RA at the same time? Not saying its impossible but kinda contradictory

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41442 · July 04, 2014 at 12:24 PM

Cravings aren't deficiencies. Science doesn't really support that. Paricularly in humans, I know it's the case in other animals though.

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83 · July 04, 2014 at 12:23 PM

Fish, tubers & avocados are probably your best sources then, all of which are already on your list, so just eat more of those.

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3979 · July 04, 2014 at 12:08 PM

Good idea, except that I no longer have access to a bathtub. I used to do Dead Sea salt baths every once in a while, and those helped with relaxation, but not nut cravings. Maybe nut cravings are about some other nutrients, like certain amino acids or vitamin e. I have to look into that. How to cheaply absorb magnesium through the skin without a bathtub? How do you make magnesium "oil"?

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3979 · July 04, 2014 at 12:06 PM

I can't have pumpkin seeds, or any other nut or seed. I wish I could. Also, I don't drink coffee, and chocolate also has a history of causing me inflammation.

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17103 · July 04, 2014 at 11:58 AM

Brown rice is a grain, not paleo.

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1147 · July 03, 2014 at 11:28 PM

then you already have the answer: more brown rice, more beta greens, or a pill.

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41442 · July 03, 2014 at 7:58 PM

Yes, but 2 cups is reasonable, plus a variety of other plants, and you hit 100% easily.

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3979 · July 03, 2014 at 7:00 PM

I have enough calcium from fishies. Also, I can't eat white potatoes (they inflame my joints). I'm pretty sure I'm deficient because it's very common with inflammatory diseases like RA, and I get muscle cramps especially if it has been a while since I've eaten nuts (which are a good source of Mg. After eating nuts, my whole body just seems to relax a lot better. I know that Mg helps relaxation, so...

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3979 · July 03, 2014 at 6:58 PM

Yeah, but I can't have nuts or chocolate or coconut.

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3979 · July 03, 2014 at 6:56 PM

Because I'm not going to eat 5 cups of rice a day.

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13 Answers

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0 · July 07, 2014 at 3:05 AM

I use nuts to supplement my mineral needs. I had the same problem of craving them when I had them. I found a away to turn it off, atleast for me. It's a recipe I made after I saw something similiar in a gas station.

Cacao nuts, I soak and dehydrate several types of nuts, then I coat them lightly with ghee, and then add pure cacao. I found that the slightly bitter taste of cacao removed the urge to want to gorge on them. This was a pleasent unintended discovery. I know you mentioned nuts are a problem but maybe removing the urge to consume a lot would be good. Also, the cacao will add a good amount of magnesium.

Or just find someway to work cacao into your diet daily.

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0 · July 06, 2014 at 8:42 PM

I love cocoa powder or cacoa powder. I mix it with raw honey and melted coconut oil and then cool to harden for homemade chocolate bars, or I mix into my coffee with coconut sugar and almond milk or I mix it with a banana and egg whites and fry in coconut oil to make pancakes.

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3979 · July 06, 2014 at 9:46 PM

Yeah okay I can't eat any of that.

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8065 · July 05, 2014 at 7:10 PM

Interesting article describing various mag supplements here: http://primaldocs.com/opinion/the-best-kind-of-magnesium-for-you/

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10 · July 05, 2014 at 4:08 AM

My fav magnesium is from a home made concentrate using Milk of Magnesia and Club Soda.

Here is the talk and the recipe: at least this is my favourite site- there are a number of others http://www.acupuncturebrooklyn.com/how-tos/how-to- nice lady

This makes an ionised magnesium concentrate (I double the recipe to make 2L concentrate which lasts about a month.

Its well explained at the above and other sites.

Magnesium is the great regulator so you are wise to get enough of it. The body works hard to keep the level constant and when one runs out and levels drop, it’s lights out. Tis how my mum died when the hospital wouldn’t let her bring her supplements in with her.

I add 2 tsp borax to my concentrate after it is ‘finished or polished’, i.e. stabilised. Strengthens teeth, bones, helps with aches and pains arthritis etc I also add baking soda - The drink is alkalising and if you are not combining heavy carbs with meat and fat then the stomach should empty in an hour or so and it is then the time to start alkalising. (Alkalising is Saying NO to Cancer!)

Check out Walter Last and magnesium http://www.health-science-spirit.com/magnesiumchlo...

Actually Walter’s site is a primary site to get to know.

Check out The Borax Conspiracy and no, though it is found in the detergent section it is not a soap. It is a mineral like magnesium and calcium. it is not an electrolyte - it strengthens bones and teeth and is important for artery function - just read it. Amazing stuff fellow PaleoHacks http://www.health-science-spirit.com/borax.htm

And another important stop- I make my own lugol’s - easy peasy - You really can’t over do it as it is flushed from the system- easy to test if you have enough. Do a swath in your arm and if its still there that night, you are fine. Gone in an hour-Get thee to the iodine-ery? please forgive me shakespeare.

Iodine- http://www.health-science-spirit.com/iodine.html

namaste and care,

mhikl

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690 · July 04, 2014 at 3:50 PM

The OP has a difficult edge case to deal with.... nightshades & nuts are inflammatory as is meat (even grassfed) if harvested and delivered commecially. :(

No bath tub? :(

I would suggest giving epsom salt transdermal a try using wet compress over a larger area of skin....belly / chest, back or thighs

http://www.livestrong.com/article/176900-how-to-make-an-epsom-salts-compress/

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3979 · July 04, 2014 at 4:31 PM

Thanks, this seems like the most reasonable answer so far.

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8065 · July 04, 2014 at 8:10 AM

What about Epsom salt baths and magnesium oil rubs (which are not oil at all, magnesium feels oily when suspended in water). You could bypass your sensitive digestive tract and still absorb magnesium.

Magnesium oil is expensive to buy but you can make your own from magnesium salts very inexpensively.

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3979 · July 04, 2014 at 12:08 PM

Good idea, except that I no longer have access to a bathtub. I used to do Dead Sea salt baths every once in a while, and those helped with relaxation, but not nut cravings. Maybe nut cravings are about some other nutrients, like certain amino acids or vitamin e. I have to look into that. How to cheaply absorb magnesium through the skin without a bathtub? How do you make magnesium "oil"?

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3979 · July 03, 2014 at 11:19 PM

I can't have pumpkin seeds, or any other nut or seed. I wish I could. Also, I don't drink coffee, and chocolate also has a history of causing me inflammation.

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1147 · July 03, 2014 at 11:28 PM

then you already have the answer: more brown rice, more beta greens, or a pill.

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194d8e8140425057fe06202e1e5822a7
3979 · July 04, 2014 at 12:06 PM

I can't have pumpkin seeds, or any other nut or seed. I wish I could. Also, I don't drink coffee, and chocolate also has a history of causing me inflammation.

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10994 · July 03, 2014 at 2:44 PM

Current list + white potatoes are all ample sources of calcium. How do you 'know' you're deficient anyways? Blood test?

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3979 · July 03, 2014 at 7:00 PM

I have enough calcium from fishies. Also, I can't eat white potatoes (they inflame my joints). I'm pretty sure I'm deficient because it's very common with inflammatory diseases like RA, and I get muscle cramps especially if it has been a while since I've eaten nuts (which are a good source of Mg. After eating nuts, my whole body just seems to relax a lot better. I know that Mg helps relaxation, so...

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41442 · July 03, 2014 at 12:02 PM

What's the problem with your current list? I know, I know, brown rice isn't paleo, but 2 cups of it has 40% of your Mg DV.

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3979 · July 03, 2014 at 6:56 PM

Because I'm not going to eat 5 cups of rice a day.

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41442 · July 03, 2014 at 7:58 PM

Yes, but 2 cups is reasonable, plus a variety of other plants, and you hit 100% easily.

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83 · July 03, 2014 at 10:59 AM

I get it (according to cronometer) from sardines, mackerel, avocados, brazil/macadamia nuts, dark chocolate, coconut milk, and tubers... i hit 100% RDA everyday no problem.

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3979 · July 03, 2014 at 6:58 PM

Yeah, but I can't have nuts or chocolate or coconut.

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1147 · July 02, 2014 at 8:15 PM

Good question, because there is no Mg superfood like, say, liver for retinol, sea berry for vitamin C, or oysters for zinc. The stuff is widely distributed in foods, and our needs were readily satisfied when we were living in trees eating large amounts of leaves and fruits.

As it is, there are relatively few sources that are significantly better than the rest. Amongst them members of the beta family (spinach, beet, beet greens, and chard), nopales (prickly pear leaves). A number of tropical fruits are relatively rich. If you want to use a semi-natural food as supplement, seaweed agar is by far the richest. source. If you do not mind the extra phosphorus, rice bran is also very high in Mg.

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1005 · July 02, 2014 at 7:55 PM

The daily value for an adult is around 400mg/day.

High quality h2o can be a decent source. The tap water in Lubbock, Texas is ~60mg/L of Mg (spring waters can reach 100+mg/L.) Where if you're filling up 150 liter baths, your hanging out in 9 grams of the stuff, then drinking close to half the daily value (plus the amount that goes into cooking.)

You could reach 400mg of magnesium just using those foods if you were to eat over a cup of sprouted brown rice, with a sweet potato, 60-100g of protein from fish, and throw in some spinach / kale / broccoli with an avocado on top. When I add these up, it doesn't even cross 1500 kcal, with plenty of room to spare for more magnesium-dense foods, if you could digest them. Play around with it on cronometer.com.

Or, there's magnesium supplements.

http://perfecthealthdiet.com/recommended-supplemen...

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