Low Magnesium? THESE FOODS are Destroying Magnesium Absorption

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Oxalic Acid

Part of oxalic acid (OA), oxalate, is a chelating agent for metal cations. Chelating is a chemical process where chelating agents bind with metals to form a stable water-soluble complex. This process severely impacts bioavailability. Oxalate simply binds magnesium too strongly and intestinal enzymes are not able to break this bond. This effect of OA was proved in a study published in the British Journal of Nutrition, where Mg absorption was compared after meals containing 300g of spinach (high in OA) or 300g of kale (low in OA). These meals were given 2 times a day on days 1 and 3. Significantly reduced absorption of Mg was observed in spinach group. Given the short duration of the study, these results suggest quite a strong inhibitory effect of OA on Mg Absorption.

Phytic Acid

Phytic acid (PA) is present in foods like wholemeal bread or bran. It has a strong binding affinity to minerals. In a study published in the American Journal of Clinical Nutrition, it was reported that the decrease in Mg absorption after ingestion of PA is dose-dependent. Absorption was compared after ingestion of 200g of PA-free bread and bread enriched with PA in concentration present in wholemeal bread (1.49 mmol) or brown bread (0.75 mmol). The bread was served 2 times a day on days 1 and 3 of the study. Both PA-enriched pieces of bread resulted in decreased absorption of Mg. The blockage of absorption was more significant in bread enriched with more PA (wholemeal bread).

Insoluble Fibre

Even high fibre - phytate free diets were reported to result in a negative net balance of magnesium, suggesting that in the heavily plant-based diet it is not only the presence of phytates which can result in decreased magnesium absorption. A study published in the American Journal of Clinical Nutrition reported significantly higher faecal Mg after consuming a diet high in cellulose, a type of insoluble fibre. This effect of insoluble fibre might be caused by its ability to stimulate bowel movements. Hence, not providing enough time for absorption. In contrary, soluble fibre can keep the food in the digestive tract for longer. No inhibitory effect of soluble fibre on Mg absorption was reported in human trials.

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