I've been supplementing with magnesium for many years. This group, I don't know...But here is some info jthat just hit my email and I'll post it: https://www.webmd.com/diet/ss/slide...=DiSPQoHXxvvYZAz6w@3phuHnVev1imbCRHtWKVO7Ys4= Not a bad idea to get mag levels tested from your doc.
There have been many people, just recently two I met , who were lied to directly , maybe on purpose - regular medical protocol - maybe not on purpose if he really did not know, and one would have been looking at a year or two of treatment for cancer and up to one or two hundred thousand dollars if they had not learned better and if they did not take what was needed, contrary to the "silence" of the doctor also. i.e. the doctors all go to ama schools where they are trained for the money, not the wellbeing ..... "all " about magnesium is wonderful to find out, yes - it is needed. But prove everything, get more than one test or opinion as needed until all the facts line up correctly for you.
I get 50mg in my multi and I supplement another 150mg. That leaves about 120mg I should be getting through diet. But as I look at the dietary sources of magnesium, I wonder if I shouldn't be supplementing more. Generally speaking, up to a point, your body will excrete the excess.
You have to monitor your intake, as there is not a good way to monitor your Mg reserves, just as there is no good way to monitor Ca. By the time it is reflected in blood levels, you are already very deficient. I suppose a bone biopsy might tell your something, but that is unnecessary if you simply take a supplement and eat a decent diet. If you garden, add dolomite to your soil.
Better to take a little more than not enough. I don't count on foods...there are a lot of foods I don't eat anymore.....
And there's the issue. I've often wondered if the fact that foods grow to maturity is evidence that there are sufficient trace minerals in them; that is, if the soil were deficient, then they would not grow. But I don't think that's true. I have minimal faith in the nutritional value of what I buy in the produce section of the grocery store...and then there's the position that frozen and canned have lost fewer nutrients that buying & prepping the raw product. This is the main reason I've supplemented for so long.
I take 400 mg of magnesium every night. It helps me sleep better, stops any kind of leg cramps, and is important for my heart to work right; so I never miss it, and sometimes take more. I also add a lot of fresh greens to my diet because greens are a great source of mineral and vitamins both. Another food for magnesium is the raw cacao, and I often add a spoonful to my morning coffee, or in smoothies. I love chocolate, so this is a happy addition. Dates also supply a good variety of minerals, and I either add them to a smoothie, or just enjoy eating one every day. I try to make sure that I get plenty of foods that are high in magnesium, but also take the supplement each night just to make sure I have plenty.
I see that nuts are way up there. I have some for lunch. Whole wheat and whole rice give me a problem though since they tend to linger in the gut for a while and cause hard stools so I avoid them.
Almonds are my go-to snack. I keep a can of Blue Diamond Smokehouse almonds on my desk at all times, going through a can every 2-4 days.
I mentioned before that chocolate-covered almonds have been a favorite snack of mine (as have Smokehouse almonds), but I don't eat them regularly enough to depend on them as a consistent source of any nutrient in my diet. I just checked my box of Quaker Oat Squares. 1 cup = 65mg magnesium (15% of the RDA.) So my morning bowl of cereal makes up more than half of my 120mg shortfall...and that does not include the berries I put on it or the milk I pour over it (although I only consume the milk that's absorbed by the cereal.) I guess there are lots of enriched/fortified processed foods that make a significant vitamin/mineral contribution that won't be listed in any chart.
Plants don't necessarily need the same trace minerals that animals (mammals) do, so many crop farmers don't add them to the fertilizer and the soils are depleted. As @Joy Martin said above and you reiterate, it is not a reliable source of many minerals. I believe Mg is required for the ripening process of many fruits, but veggies are different, and trees can draw from much deeper reservoirs than can annual crops. That is one of the problems with "Buy Local"--you suffer from whatever deficiencies the soils in your area have. Check with vets and animals farmers in your area, or feed stores, to see what the livestock grown in your area are supplemented with. Much more research has been done with animals nutrition that with human nutrition. That is what got Dr. Wallach started.
As you know, there are lots of reasons why "Buy Local" is a better slogan than it is sound health or environmental practice. What a great idea. I have yet to take my soil to have it tested. I'm thinking of buying a load of topsoil to till into my garden and then having it tested. I should just take my backhoe into the edge of the woods and scoop some up...I'm sure that years of tree and leaf decay have made it pretty rich.
I fully support Buy Local, but I was pointing out that it has some drawbacks as well. Not everything you purchase can be grown locally. Places that grow oranges don't grow apples very well, etc. A soil test is a wonderful thing to do, and some states do them for free and provide a LOT of info. The Extension can then give you advice on what to do to your soil based on the tests and what you wish to grow.
An online friend strongly advocated taking magnesium tablets. So I tried it. I took them for a week or so and my heartbeat went wild. My heart has always skipped beats occasionally. But nothing like that. It was positively scary. I stopped taking them and it went back to normal in a week or so. I just looked up, "Can magnesium be harmful for the heart." This is what I found. Can you take too much magnesium? Magnesium is an essential mineral. However, having too much magnesium in the blood can be dangerous. Excessive dosage of supplements or medications can also cause hypermagnesemia. Magnesium is essential for well-being, but too much can cause problems, including digestive issues, lethargy, and an irregular heartbeat. In rare cases, a magnesium overdose can be fatal.