Understanding Magnesium Absorption: Food vs. Supplements
Explore how dietary sources like pumpkin seeds can effectively replace magnesium supplements. Learn how absorption rates vary and the factors influencing magnesium intake from foods compared to supplements.
Can I use diet to replace magnesium supplements
If I eat food that's high in magnesium content, will my body be able to absorb it as good as the supplements?For example. Pumpkin seeds contains 270 milligrams of magnesium per 100 gram serving. Does that mean if I eat 200 grams of pumpkin seeds, I'll get 540 milligrams of magnesium?
Yes, you can use dietary sources to obtain magnesium instead of supplements, and your body can absorb magnesium from food effectively. In fact, approximately 30% to 40% of dietary magnesium is typically absorbed by the body1. Pumpkin seeds are indeed a rich source of magnesium. If you consume 200 grams of pumpkin seeds, which contain about 270 milligrams of magnesium per 100 grams, you should theoretically consume around 540 milligrams of magnesium2.
However, the actual absorption can vary based on several factors, including the presence of other nutrients, the health of your digestive system, and overall dietary habits. Foods high in dietary fiber, such as seeds and nuts, are generally good sources of magnesium3.
In contrast, the absorption of magnesium from supplements can differ depending on the form. Some forms, like magnesium citrate, are more readily absorbed than others4. That said, ensuring a varied diet with plenty of magnesium-rich foods can be beneficial for maintaining adequate magnesium levels and supporting overall health5.
Footnotes
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Harvard T.H. Chan School of Public Health, Magnesium, The Nutrition Source ↩
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Nazan Uysal, Timeline (Bioavailability) of Magnesium Compounds in Hours, PubMed ↩