How do our bodies absorb magnesium?
30-40% of the ingested magnesium is absorbed, but the absorption of magnesium depends on the amount being ingested. The amount of absorbed magnesium is inversely proportional to ingested magnesium. The higher magnesium in ingested food, the lower its absorption and vice versa. Some foods increase or decrease magnesium absorption and here are some of them:
Avoid calcium supplements and calcium-rich food for at least 2 hours before or after magnesium-rich meals or magnesium supplements because both will compete against each other for their absorption in the intestine.
Avoid zinc supplements and zinc-rich food because they combine to magnesium in the intestine and decreases their absorption.
3) Coffee and tea
Avoid drinking coffee and tea after meals as they contain tannic acid. Tannic acid combined with magnesium, forming a complex which interfere with magnesium absorption.
4) Vitamin D
It plays a significant role in magnesium absorption, as it encourages the intestinal cells to absorb more magnesium. Magnesium deposition in the bones is affected by vitamin D. Thus, the levels of the vitamin should be normal to protect against or treat magnesium deficiency. Sun is a natural source of vitamin D especially during midday, and that will help with elevating vitamin D level, which will increase magnesium absorption.
People who drink too much alcohol increase their magnesium elimination in the urine.
6) Raw food
Cooking or blanching vegetable causes magnesium to disintegrate by the heat. It is better to consume magnesium-rich food raw to maintain their nutritional value.