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What are good Paleo sources of magnesium/potassium?

by (4163)
Updated about 7 hours ago
Created April 29, 2010 at 2:09 PM

Following on from the broth question, what are some good paleo sources of magnesium and potassium?

Broth doesn't have that much apparently.

Seeds have loads but are too high in linoleic acid, ditto nuts (or 200g macadamia nuts, which would be hard to consume on a daily basis).

Grains are obviously a nono and inhibit the absorption due to phytic acid.

Beans, because of the phytic acid and lectin.

I see that spinach has some but I'd have to eat over a pound a day to get 300mg.. that's a LOT of spinach!

I also don't think I could eat half a pound of kelp either! Plus doesn't the mag diminish when you cook it.

Potassium is even tougher.. Banana's don't seem to have that much potassium in them, is potassium chloride a usable source even if not strictly paleo?

00cd3b6f51530a6832fcda1712edbec3
2357 · August 17, 2014 at 4:26 PM

A blood serum or RBC Mg. test doesn't tell you much. The body stores only 0.05% of its Mg in the serum and the same percentage in RBCs. The other 99% is in bones and tissues. You need a real intracellular diagnostic test to assess Mg. status. The only such test I've read about is the EXATest.

00cd3b6f51530a6832fcda1712edbec3
2357 · August 17, 2014 at 4:23 PM

Is there any evidence from well-done *clinical* trials that transdermal Mg. is actually taken up by the tissues and bone? Any rise in serum or RBC Mg. is trivial, since the body stores only 1% of its Mg in both places combined.

7fc82eebafd44badc73c520f44660150
3280 · September 07, 2013 at 1:28 AM

Excellent answer @Matt

C45d7e96acd83d3a6f58193dbc140e86
7292 · July 28, 2013 at 4:35 AM

15oz is a standdard serving of halibut for me.

7fc82eebafd44badc73c520f44660150
3280 · June 14, 2013 at 9:03 PM

I just read an entire book on transdermal magnesium (500 some pages). They made the point that mag oil (super-saturated magnesium chloride is far far far superior to mag sulfate which is what epsom salt it.

322b72952bd90cd25ea1082130c2a8c6
159 · July 05, 2012 at 4:50 AM

Raw Cacao Powder is amazing for adding Magnesium into your diet. It has very little difference from Cocoa Powder, but chocolate's damaging effects from its other ingredients (sugar, dairy, etc.) outweigh its benefits. You can find Raw Cacao Powder at most health food stores.

121a16aded2bed8dca492d3c9662ef4c
1317 · May 07, 2012 at 7:21 AM

If you are daring, you can even *drink* epsom salt solution, although you need to watch the dosing carefully, or it will give you the wicked runs. On the other hand, running to the toilet is also a form of exercise.

026dde5c5ed48e30d006ac075410871e
288 · April 26, 2012 at 6:35 PM

http://localfoods.about.com/od/fall/r/braisedendive.htm I made this braised endive recipe with broth (minus sugar) and it was really tasty.

8508fec4bae4a580d1e1b807058fee8e
6229 · January 25, 2012 at 12:58 AM

All coconut waters are pasteurized except those you have to cut open!

F52b51135f2c47eb46c986fdc9760b9b
180 · January 11, 2012 at 10:58 PM

From what I understand, soaking in epsom salts is another good way to get your mag transdermally. Very relaxing, and inexpensive too.

Af1d286f0fd5c3949f59b4edf4d892f5
18402 · November 16, 2011 at 2:12 AM

Ok so divide by 3 and you still get good magnesium.

E01a48d56452f3e5b48d99839e8c0974
55 · November 16, 2011 at 1:04 AM

LOL have you ever weight out 3oz of Cacao powder? That's like the sight that says we should eat 3oz of dried herbs because and that these two are better sources then pumpkin seeds.

6120c989fd5b69f42a0834b69b87955b
24528 · July 11, 2011 at 6:11 PM

Not at well as the antipersperant/deodorant I had been using, but I get about 16 hours before I notice much odor. I haven't tried going completely without yet to see if I'd get 16 hours anyway, so I fear my data here is incomplete.

Ee7c5b7b9d4cd48d61dc259e6966a725
80 · July 11, 2011 at 1:15 AM

how effective is it as a deoderant?

Ee7c5b7b9d4cd48d61dc259e6966a725
80 · July 11, 2011 at 1:11 AM

Hi Melissa - just curious about the magnesium in your soil. Do you add that, or test for it or something? Plan to grow my own food when I return to my home country but I believe the soil there is extremely mineral-poor.

957a563c7e4a165663fd3c71207c39da
659 · July 10, 2011 at 4:46 AM

why is chocolate not Paleo? I've been making things from raw cacao powder for a while. Curious....

6120c989fd5b69f42a0834b69b87955b
24528 · July 09, 2011 at 1:56 AM

I munch on raw cacao nibs sometimes, but I was wondering if the phytates would inhibit uptake of the magnesium?

667f6c030b0245d71d8ef50c72b097dc
15966 · July 09, 2011 at 1:24 AM

I use transdermal mag, too. Every morning about 30 minutes before my shower I spray and rub it in my arms and torso. The itch doesn't even bother me anymore.

6120c989fd5b69f42a0834b69b87955b
24528 · July 08, 2011 at 9:53 PM

I've been chewing on this same idea.

4e184df9c1ed38f61febc5d6cf031921
4991 · July 29, 2010 at 7:00 AM

You've come to the same conclusion that I have! All the crap foods with loads of anti-nutrients must up the need for minerals and vitamins and the RDA must be tailored for that. If I try to eat enough to get the RDA of most vit and minerals each day, I am eating until I reach weight gain....

A727956fa3f943057c4edb08ad9e864e
4163 · April 29, 2010 at 4:40 PM

Yes, I did notice that. I'm in Ireland so does that automatically mean I need less mag? :D I think I'll keep the mag supp but It's very comforting to know that it is possible to get from a paleo diet if your varied with your food.

0bc6cbb653cdc5e82400f6da920f11eb
19220 · April 29, 2010 at 4:24 PM

When you think about the food most people manage to survive on nowadays... If you eat a good range of whole foods its probably not really worth worrying about getting enough vitamins and minerals.

0bc6cbb653cdc5e82400f6da920f11eb
19220 · April 29, 2010 at 4:20 PM

No worries, it generally all adds up if you eat a mix of vegetables, meats, seafood, nuts and fruits. You don't need the exact RDA everyday so long as it averages out. Also the RDAs on fitday.com can be quite high too, the UK RDA for potassium is only 3,500mg and 270mg of magnesium for women.

A727956fa3f943057c4edb08ad9e864e
4163 · April 29, 2010 at 3:50 PM

Fantastic work! I've been playing around with fitday all day and couldn't get it to balance! THANKS!

A727956fa3f943057c4edb08ad9e864e
4163 · April 29, 2010 at 3:47 PM

Oooh, I like you.. :)

9d43f6873107e17ca4d1a5055aa7a2ad
56596 · April 29, 2010 at 3:47 PM

Have to try artichoke ASAP. Had some at a restaurant with aioli and it was amazing!

9d43f6873107e17ca4d1a5055aa7a2ad
56596 · April 29, 2010 at 3:46 PM

Chocolate :P Not paleo, but Sally Fallon says the MG content is why some people crave it.

A727956fa3f943057c4edb08ad9e864e
4163 · April 29, 2010 at 2:49 PM

Yeah I tried that but look and see that none of the paleo foods listed have that much, you'd need to eat 15oz of halibut for example

A727956fa3f943057c4edb08ad9e864e
4163 · April 29, 2010 at 2:48 PM

Does coconut milk count?

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0bc6cbb653cdc5e82400f6da920f11eb
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19220 · April 29, 2010 at 3:15 PM

This is a very quick calculation using fitday.com from some random paleoish foods just to give an idea. The percentages are of the RDA for the mineral.

1 oz almonds. 19% magnesium.

1 tin sardines. 10% potassium. 9% magnesium.

0.25 cup dried tomatos. 13% potassium.

0.5 cup cooked spinach. 13% potassium. 21 % magnesium.

1 cup broccoil. 15% potassium. 10% magnesium.

1 cup of baked winter squash. 17% potassium. 15% magnesium.

0.5 cup chinese water chestnuts. 10% potassium.

2 medium pork chops. 20% potassium. 11% magnesium.

1/4 honeydew melon. 16% potassium.

1 oz of dried apricots.

This produces a grand total = 1286 calories, 419mg of magnesium, 793mg of calcium, 4,744mg of potassium.

Plus over 100% RDA for every other vitamin and mineral. It's about 100g of carbs and you still have plenty of calories left for more meat, fat etc.

7fc82eebafd44badc73c520f44660150
3280 · September 07, 2013 at 1:28 AM

Excellent answer @Matt

A727956fa3f943057c4edb08ad9e864e
4163 · April 29, 2010 at 4:40 PM

Yes, I did notice that. I'm in Ireland so does that automatically mean I need less mag? :D I think I'll keep the mag supp but It's very comforting to know that it is possible to get from a paleo diet if your varied with your food.

0bc6cbb653cdc5e82400f6da920f11eb
19220 · April 29, 2010 at 4:20 PM

No worries, it generally all adds up if you eat a mix of vegetables, meats, seafood, nuts and fruits. You don't need the exact RDA everyday so long as it averages out. Also the RDAs on fitday.com can be quite high too, the UK RDA for potassium is only 3,500mg and 270mg of magnesium for women.

A727956fa3f943057c4edb08ad9e864e
4163 · April 29, 2010 at 3:50 PM

Fantastic work! I've been playing around with fitday all day and couldn't get it to balance! THANKS!

9bc6f3df8db981f67ea1465411958c8d
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3690 · July 29, 2010 at 2:40 AM

Halibut is my favorite source of magnesium. It's just so good.

Also, I know it's hard not to, but I tend to think that the RDA for a multitude of minerals and vitamins might not be accurate for people eating a healthy paleo diet. It makes sense after all that people eating a crappy diet would need more vitamins, minerals and antioxidants to repair all the damage done. People also get less nutrients because of the phytates in grains and the USDA doesn't take that in consideration so probably thinks that somebody gets X amount of a mineral and still presents the symptoms of deficiency, not because that X amount is not enough, but because much less than X is actually metabolized by the body.

We also know that vitamin C requirements are lower when you eat fewer carbs. Vit C and carbs are in competition for absorption. This is why most sources of carbs in nature come chuck full of vit C (the antidote with the poison). I suspect this to be true with other things than vit. C.

Also, I thought potassium was a no brainer and that all major sources where from the vegetable world. Avocados are a good source, but just about any vegetable will have good amounts of it.

6120c989fd5b69f42a0834b69b87955b
24528 · July 08, 2011 at 9:53 PM

I've been chewing on this same idea.

4e184df9c1ed38f61febc5d6cf031921
4991 · July 29, 2010 at 7:00 AM

You've come to the same conclusion that I have! All the crap foods with loads of anti-nutrients must up the need for minerals and vitamins and the RDA must be tailored for that. If I try to eat enough to get the RDA of most vit and minerals each day, I am eating until I reach weight gain....

9d43f6873107e17ca4d1a5055aa7a2ad
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56596 · April 29, 2010 at 3:56 PM

I would say that broth is undervalued because the data in Nutritiondata doesn't seem very accurate. If it were there would be more specific variables like "broth cooked 24 hrs with vinegar." Most of that data is from the USDA, which isn't exactly known for caring about traditional foods. Sometimes when you see "0" it means they didn't do that test.

I got 100% RDA Mg yesterday without a supplement. My main sources were lots of asparagus, striped bass, kelp, a few small potatoes, some dark chocolate, and beef heart. It's probably an underestimate too because I ate marrow and bone, which there is little data on that. Plus I grow my lettuce is Mg enriched soil and I ate some of that.

I stopped supplementing because it upset my stomach.

Coconut water is an excellent source of K, so is prunes.

Ee7c5b7b9d4cd48d61dc259e6966a725
80 · July 11, 2011 at 1:11 AM

Hi Melissa - just curious about the magnesium in your soil. Do you add that, or test for it or something? Plan to grow my own food when I return to my home country but I believe the soil there is extremely mineral-poor.

0bc6cbb653cdc5e82400f6da920f11eb
19220 · April 29, 2010 at 4:24 PM

When you think about the food most people manage to survive on nowadays... If you eat a good range of whole foods its probably not really worth worrying about getting enough vitamins and minerals.

6120c989fd5b69f42a0834b69b87955b
3
24528 · July 08, 2011 at 10:15 PM

Transdermal magnesium is the way to go as far as I'm concerned. I love kelp and fishies, but not everyday. I don't know about you, but whenever I've been able to swim in the ocean on a regular basis, I feel reallllly good. Dr. Carolyn Dean talks about sea water having a good amount of magnesium you can absorb through your skin, so that might be why. I now live where the ocean is crazy cold though, and am not ready to earn my polar bear badge, so I use magnesium oil. I've been using it as deodorant and on my feet after showers, about a teaspoon a day. I have no idea how much I'm absorbing this way, but I'm hoping it is enough to keep me healthy if I'm not getting enough in my diet.

00cd3b6f51530a6832fcda1712edbec3
2357 · August 17, 2014 at 4:23 PM

Is there any evidence from well-done *clinical* trials that transdermal Mg. is actually taken up by the tissues and bone? Any rise in serum or RBC Mg. is trivial, since the body stores only 1% of its Mg in both places combined.

7fc82eebafd44badc73c520f44660150
3280 · June 14, 2013 at 9:03 PM

I just read an entire book on transdermal magnesium (500 some pages). They made the point that mag oil (super-saturated magnesium chloride is far far far superior to mag sulfate which is what epsom salt it.

121a16aded2bed8dca492d3c9662ef4c
1317 · May 07, 2012 at 7:21 AM

If you are daring, you can even *drink* epsom salt solution, although you need to watch the dosing carefully, or it will give you the wicked runs. On the other hand, running to the toilet is also a form of exercise.

F52b51135f2c47eb46c986fdc9760b9b
180 · January 11, 2012 at 10:58 PM

From what I understand, soaking in epsom salts is another good way to get your mag transdermally. Very relaxing, and inexpensive too.

6120c989fd5b69f42a0834b69b87955b
24528 · July 11, 2011 at 6:11 PM

Not at well as the antipersperant/deodorant I had been using, but I get about 16 hours before I notice much odor. I haven't tried going completely without yet to see if I'd get 16 hours anyway, so I fear my data here is incomplete.

Ee7c5b7b9d4cd48d61dc259e6966a725
80 · July 11, 2011 at 1:15 AM

how effective is it as a deoderant?

667f6c030b0245d71d8ef50c72b097dc
15966 · July 09, 2011 at 1:24 AM

I use transdermal mag, too. Every morning about 30 minutes before my shower I spray and rub it in my arms and torso. The itch doesn't even bother me anymore.

7fc82eebafd44badc73c520f44660150
2
3280 · April 01, 2012 at 1:46 AM

I was convinced I was deficient in Magnesium because I was getting muscle cramping and twitching.

I was able to get a Magnesium RBC (intra-cellular magnesium) test from www.RequestAtest.com for $44. I ordered it online and went to Lab Corp for the blood draw. It came back as normal so I can stop torturing myself with aggressive oral magnesium supplementation which had terrible GI impact for me.

From what I've read, it could be due to potassium and / or caclium.

Regards,

Mike

PS: a regular blood test for magnesium isn't very accurate because the body will rob magnesium from various parts of the body to maintain the desired level in a very narrow range in the blood.

00cd3b6f51530a6832fcda1712edbec3
2357 · August 17, 2014 at 4:26 PM

A blood serum or RBC Mg. test doesn't tell you much. The body stores only 0.05% of its Mg in the serum and the same percentage in RBCs. The other 99% is in bones and tissues. You need a real intracellular diagnostic test to assess Mg. status. The only such test I've read about is the EXATest.

06d21b99c58283ce575e36c4ecd4a458
2
9948 · April 29, 2010 at 2:55 PM

For everything magnesium see Dr. Tourgeman's post here: http://nephropal.blogspot.com/2009/07/magnesium.html#comments Artichokes, pumpkin seeds, and almonds are all good sources. Steamed artichokes are one of my favorite. The edible part of the "leaves" are excellent tasting when dipped in homemade mayonnaise and lemon juice. And the artichoke is a good source of inulin which ferments in the gut and restores good gut flora. Other good sources to repair the gut are jicama, jeruselam artichokes, burdock root and chicory root, leaks and onions.

And for potassium see this: http://www.buzzle.com/articles/foods-high-in-potassium-calcium-and-magnesium.html

What jumps out at me is avocados are a good sourse of potassium and is a whole food.

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56596 · April 29, 2010 at 3:47 PM

Have to try artichoke ASAP. Had some at a restaurant with aioli and it was amazing!

Af1d286f0fd5c3949f59b4edf4d892f5
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18402 · February 20, 2011 at 7:07 PM

Raw Cacao Powder is exceptionally high in magnesium at 420mg per 100 g, making it one of the richest known natural food sources.

http://www.mgwater.com/content.shtml

Af1d286f0fd5c3949f59b4edf4d892f5
18402 · November 16, 2011 at 2:12 AM

Ok so divide by 3 and you still get good magnesium.

E01a48d56452f3e5b48d99839e8c0974
55 · November 16, 2011 at 1:04 AM

LOL have you ever weight out 3oz of Cacao powder? That's like the sight that says we should eat 3oz of dried herbs because and that these two are better sources then pumpkin seeds.

6120c989fd5b69f42a0834b69b87955b
24528 · July 09, 2011 at 1:56 AM

I munch on raw cacao nibs sometimes, but I was wondering if the phytates would inhibit uptake of the magnesium?

8021ea3940df66820628d5bc5c29377c
1
198 · February 20, 2011 at 6:58 PM

Romaine lettuce. One head will give you almost a half of daily dose of potassium and 20% of magnesium. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2475/2

1124a943f2a9ead42fd69fe122f77de6
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0 · March 11, 2014 at 3:15 PM

I was potasium deficient and I solved it by introducing baby clams into my diet.

1124a943f2a9ead42fd69fe122f77de6
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0 · March 11, 2014 at 3:14 PM

I was potassium deficient and I solved it by introducing baby clams into my diet.

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7967 · July 09, 2011 at 5:56 PM

I get close to RDA just from my near-daily consumption of coconut water, potatoes, green veg, fish.

Also bananas and pumpkin seeds but I don't eat those as often.

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25 · July 09, 2011 at 12:37 AM

In searching for high nutrition greens, I found that Endive is a good source of vitamins and minerals.

http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2445/2

I'm looking forward to incorporating this new green into my diet.

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288 · April 26, 2012 at 6:35 PM

http://localfoods.about.com/od/fall/r/braisedendive.htm I made this braised endive recipe with broth (minus sugar) and it was really tasty.

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39821 · February 20, 2011 at 7:06 PM

I get mine from spinach and russet potatoes. I eat 1/3rd to a half a pound of spinach a day + 1 potato. I'm of the opinion that the RDAs are all wrong, but not necessarily in a consistent direction.

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128 · April 29, 2010 at 2:42 PM

For the K+ coconut water has a lot of potassium in it and it is easy to drink more of it. Granted it has sugars in it but it is for sure Paleo and not to hard to find. I like the Vita brand b/c they don't pasteurize.

8508fec4bae4a580d1e1b807058fee8e
6229 · January 25, 2012 at 12:58 AM

All coconut waters are pasteurized except those you have to cut open!

A727956fa3f943057c4edb08ad9e864e
4163 · April 29, 2010 at 2:48 PM

Does coconut milk count?

1ec4e7ca085b7f8d5821529653e1e35a
0
5516 · April 29, 2010 at 2:41 PM

try this website: http://ods.od.nih.gov/factsheets/magnesium.asp#h2

Food sources of magnesium

C45d7e96acd83d3a6f58193dbc140e86
7292 · July 28, 2013 at 4:35 AM

15oz is a standdard serving of halibut for me.

A727956fa3f943057c4edb08ad9e864e
4163 · April 29, 2010 at 2:49 PM

Yeah I tried that but look and see that none of the paleo foods listed have that much, you'd need to eat 15oz of halibut for example

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