How can I get enough magnesium without going over on carbs?

Ben_1981 · 09-07-2004, 01:09 PM

I know I could just take a supplement, but that probably wouldn't be as effective would it?

I found some Swiss cheese that gives 1000mg Calcium, 32g protein, and 440 calories per every 4oz of cheese. So my goal has been to eat exactly 4oz of that cheese ever day. I also eat 2-3 cups of broccoli a day because I like the taste and helps supplement the rest of the calcium I need. So my calcium is great.

However, I need more magnesium to go with my calcium. I'm currently only getting a small portion of what I need. On the Atkins site, it lists pumpkin seeds, peanuts, soybeans, spinach etc as food sources of magnesium. However, I can't figure out a way to get 100% magnesium without breaking carb counts.

Here's the latest menu guide I've been following:

meal 1: 4oz of chicken, beef, or fish, 1 cup broccoli, 1 oz swiss cheese

meal 2: 4oz of chicken, beef, or fish, 1 cup broccoli, 1 oz swiss cheese

meal 3: 1 oz swiss cheese, 1 hard boiled egg

meal 4: 4oz chicken or ground beef, 2-3 cups romaine lettuce, 1oz swiss cheese, 1/2 of a medium sized tomato, 1-2 tbs olive oil, 1 tbs red wine vinegar

Assuming I had grilled catfish the first two meals and chicken on the fourth, I'd have 1382 calories, 94g fat, 23g carb (14 net), 120g protein. If I had beef instead, calories would go up and protein would go down.

Overall, this guide works for me. I feel full and I don't crave other foods. However, I'm not getting enough magnesium no matter what I think of changing. I take a Carbsmart One a Day vitamin, but it only has 100mg magnesium. All of my other %s are fine assuming the supplement works.

On the Atkins site it says lists these are good food sources of magnesium: Spinach, Swiss chard, tomato paste, soybeans, sweet potato, pumpkin seeds, tofu, broccoli and peanuts. I looked into each of them, and pumpkin seeds really seem to have the most magnesium. However, they also have a ton of carbs too.

Is there any way for me to re-work my menu guide to get 100% magnesium each day naturally without going over on my carbs? My current carb intake is about right where I want it for now. I know it's a little low, but since I haven't been losing anything yet (I'll weigh again soon though) I want to keep it really, really low.

What would you advise?

Atkins_Nutritionist · 09-07-2004, 08:58 PM

I think you should take a magnesium supplement.

pooticus · 09-08-2004, 03:58 AM

ben the dr. eades recommend taking magnesium malate as a form of readily absorbable magnesium.

Ben_1981 · 09-08-2004, 08:29 PM

How big of a dose do I need? I my understanding of vitamins is that you're lucky to absorb even a small % of what is listed on the label. Should I get like a 1500mg dose or just 500mg?

Atkins_Nutritionist · 09-09-2004, 05:11 AM

Why not speak with your doctor about this, Ben

Show him/her the charts you created andthe amounts of vitamins you are taking.

RubyJ · 09-09-2004, 12:01 PM

Hi, Ben,

I can't stand taking the big, hard calcium/magnesium tablets. I don't believe they dissolve that well.

I have been using a cal/mag powder. It is called Nutrina CalMac. I got it at Vitamin Cottage.

It has 400 mg Calcium, 200 mg Magnesium, and 500 mg Vit. C. The container says to have 1 to 3 servings a day.

You mix it with hot water, you can drink it like that or you can mix it with herbal tea or juice. (Calcium and magnesium absorb better when taken with an acid like lemon juice)

I mix it with 1/2 cup hot water and add 1/2 teasp. lemon juice and a drop of liquid Splenda. It is like warm lemonaid. I take it 1/2 hour before bed to avoid leg cramps. (I have a neurological problem and have a lot of leg cramps.)

Hope this helps.

Ben_1981 · 09-10-2004, 04:58 PM

Quote:

Originally posted by Atkins_Nutritionist
Why not speak with your doctor about this, Ben

Show him/her the charts you created andthe amounts of vitamins you are taking.

I don't have health insurance so that's not possible. I could pay for the doctor's visit, but that seems pointless to me.

I'm supposed to get 400-500mg magnesium according to most places I've read. Assuming I take a multivitamin, which one would be the best? I bought some the day but didn't notice they had sugar and starch.

pooticus · 09-11-2004, 09:13 AM

ben it sounds like u've done ur research very well and know what values u want to hit daily and what ur getting in ur diet. u also sound like ur pretty opinionated and set in what u are and are not doing. so why not just go read the labels and do ur math? that way u get a multi that is suited to u?

Atkins_Nutritionist · 09-11-2004, 01:35 PM

why not go to a barnes and noble or library, get Dr. Atkins vita-nutrient solution, that may help.

I cannot believe you cannot speak with a doctor about a question without having to pay for a visit?

09-07-2004, 01:09 PM	#1
Ben_1981 Senior LCF Member Join Date: Aug 2004 Posts: 192 Gallery: Ben_1981	How can I get enough magnesium without going over on carbs? I know I could just take a supplement, but that probably wouldn't be as effective would it? I found some Swiss cheese that gives 1000mg Calcium, 32g protein, and 440 calories per every 4oz of cheese. So my goal has been to eat exactly 4oz of that cheese ever day. I also eat 2-3 cups of broccoli a day because I like the taste and helps supplement the rest of the calcium I need. So my calcium is great. However, I need more magnesium to go with my calcium. I'm currently only getting a small portion of what I need. On the Atkins site, it lists pumpkin seeds, peanuts, soybeans, spinach etc as food sources of magnesium. However, I can't figure out a way to get 100% magnesium without breaking carb counts. Here's the latest menu guide I've been following: meal 1: 4oz of chicken, beef, or fish, 1 cup broccoli, 1 oz swiss cheese meal 2: 4oz of chicken, beef, or fish, 1 cup broccoli, 1 oz swiss cheese meal 3: 1 oz swiss cheese, 1 hard boiled egg meal 4: 4oz chicken or ground beef, 2-3 cups romaine lettuce, 1oz swiss cheese, 1/2 of a medium sized tomato, 1-2 tbs olive oil, 1 tbs red wine vinegar Assuming I had grilled catfish the first two meals and chicken on the fourth, I'd have 1382 calories, 94g fat, 23g carb (14 net), 120g protein. If I had beef instead, calories would go up and protein would go down. Overall, this guide works for me. I feel full and I don't crave other foods. However, I'm not getting enough magnesium no matter what I think of changing. I take a Carbsmart One a Day vitamin, but it only has 100mg magnesium. All of my other %s are fine assuming the supplement works. On the Atkins site it says lists these are good food sources of magnesium: Spinach, Swiss chard, tomato paste, soybeans, sweet potato, pumpkin seeds, tofu, broccoli and peanuts. I looked into each of them, and pumpkin seeds really seem to have the most magnesium. However, they also have a ton of carbs too. Is there any way for me to re-work my menu guide to get 100% magnesium each day naturally without going over on my carbs? My current carb intake is about right where I want it for now. I know it's a little low, but since I haven't been losing anything yet (I'll weigh again soon though) I want to keep it really, really low. What would you advise?

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

09-07-2004, 08:58 PM	#2
Atkins_Nutritionist Nutritionist Join Date: Aug 2004 Location: Atkins Health and Medical Information Services Posts: 684 Gallery: Atkins_Nutritionist	I think you should take a magnesium supplement.

09-08-2004, 03:58 AM	#3
pooticus Way too much time on my hands! Join Date: May 2004 Location: somewhere over the rainbow Posts: 15,889 Gallery: pooticus Stats: 314/268.4/150 WOE: PersonalPlan Start Date: Nov.20, 2007	ben the dr. eades recommend taking magnesium malate as a form of readily absorbable magnesium.

09-08-2004, 08:29 PM	#4
Ben_1981 Senior LCF Member Join Date: Aug 2004 Posts: 192 Gallery: Ben_1981	How big of a dose do I need? I my understanding of vitamins is that you're lucky to absorb even a small % of what is listed on the label. Should I get like a 1500mg dose or just 500mg?

09-09-2004, 05:11 AM	#5
Atkins_Nutritionist Nutritionist Join Date: Aug 2004 Location: Atkins Health and Medical Information Services Posts: 684 Gallery: Atkins_Nutritionist	Why not speak with your doctor about this, Ben Show him/her the charts you created andthe amounts of vitamins you are taking.

09-09-2004, 12:01 PM	#6
RubyJ MAJOR LCF POSTER! Join Date: Jun 2004 Location: Colorado Posts: 1,578 Gallery: RubyJ Stats: 205/168/130ish WOE: Protein Power Start Date: Febuary 2004	Hi, Ben, I can't stand taking the big, hard calcium/magnesium tablets. I don't believe they dissolve that well. I have been using a cal/mag powder. It is called Nutrina CalMac. I got it at Vitamin Cottage. It has 400 mg Calcium, 200 mg Magnesium, and 500 mg Vit. C. The container says to have 1 to 3 servings a day. You mix it with hot water, you can drink it like that or you can mix it with herbal tea or juice. (Calcium and magnesium absorb better when taken with an acid like lemon juice) I mix it with 1/2 cup hot water and add 1/2 teasp. lemon juice and a drop of liquid Splenda. It is like warm lemonaid. I take it 1/2 hour before bed to avoid leg cramps. (I have a neurological problem and have a lot of leg cramps.) Hope this helps.

09-11-2004, 09:13 AM	#8
pooticus Way too much time on my hands! Join Date: May 2004 Location: somewhere over the rainbow Posts: 15,889 Gallery: pooticus Stats: 314/268.4/150 WOE: PersonalPlan Start Date: Nov.20, 2007	ben it sounds like u've done ur research very well and know what values u want to hit daily and what ur getting in ur diet. u also sound like ur pretty opinionated and set in what u are and are not doing. so why not just go read the labels and do ur math? that way u get a multi that is suited to u?

09-11-2004, 01:35 PM	#9
Atkins_Nutritionist Nutritionist Join Date: Aug 2004 Location: Atkins Health and Medical Information Services Posts: 684 Gallery: Atkins_Nutritionist	why not go to a barnes and noble or library, get Dr. Atkins vita-nutrient solution, that may help. I cannot believe you cannot speak with a doctor about a question without having to pay for a visit?