[ad_1]
Magnesium is one of the minerals you do not want to skimp. It keeps running your muscles, veins and hearts properly, and it also plays a role in bone health. Many people turn to supplement to close the gap, but whatever you eat and drink can affect at the same time how much your body actually takes. Here is the breakdown of common foods and beverages that can reduce magnesium absorption or even increase its loss.
spinach
Spinach is rich in nutrients, but also high in oxalates. Research published in Helione (2020) found that oxalates can tie magnesium to the intestine, reduce absorption. Spinach also carries fights, which intervene more strongly with iron and zinc but can still affect magnesium a bit. Cooking or fermentation helps reduce these compounds, but it is still best to take your supplement at a different time than spinach-water food.
beans
Beans bring protein, fiber and minerals to the table, but phytic acids are those that raise magnesium slightly. The 2020 Food Research International Studies noted this effect, although some bean fibers can actually help in absorption. Soaking, sprouting or cooking, legumes reduce the fight and provide more minerals. To be safe, avoid pairing the same seating beans and your magnesium pill.
ALSO READ: Magnesium deficiency and hairfall: Major nutrients need your hair for healthy growth
Tofu
Tofu made of soy also includes fights. Although not all studies agree on how much soy magnesium affects the level of magnesium, experts have suggested to separate tofu food from supplementary time, especially if your overall magnesium intake is low.
Cola
Cola drink contains phosphoric acid. The study of the 2022 scientific report found that this acid increases the emission of the kidney of magnesium, and sodium in soda does not help either. Water or light food is a safe companion when you take your complement.
Caffeine (Coffee and Tea)
Caffeine acts as a mild diuretic, which means that you lose more magnesium through urine. The 2018 review in advances in chronic kidney disease noted the effect. Try to separate your coffee or tea from your magnesium dose at least one hour.
Liquor
Alcohol has a triple effect: it increases the loss of magnesium in the urine, reduces absorption in the intestine, and can damage the kidneys over time. A study of 2021 nutrients has shown that chronic drinking is strongly lowering with low magnesium. It is important to limit alcohol if you are complementing.
Dairy
Calcium and magnesium compete for absorption. A 2020 paper in the advances in nutrition reported that consumption of high calcium at the same time can crowd magnesium. If you take both supplements, consider separating them for a few hours.
Magnesium is important, but time matters. Taking away your supplement with water and taking away from heavy calcium, caffeine, or oxalated foods can help you get the most benefits.
FAQS:
What foods interfere in magnesium absorption?
Dairy -containing spinach, beans, tofu, cola, caffeine, alcohol and calcium can reduce magnesium absorption or increase loss.
Why should I not get calcium and magnesium supplements?
Calcium competes with magnesium for absorption in the intestine. Taking them together can be limited to how much magnesium your body uses.
Does caffeine reduce magnesium?
Yes, caffeine is a mild diuretic, so it removes the body from the magnesium through the urine.
How can I improve magnesium absorption?
Complement with a balanced diet, avoid alcohol or soda, and keep magnesium out of calcium -rich foods for a few hours.
[ad_2]
