Magnesium and Oxalates: Are your healthy food choices quietly affecting your mineral levels?
We all know leafy greens, almonds, and dark chocolate are good for us — but there's a lesser-known side to these so-called “superfoods.” They’re often high in oxalates, naturally occurring compounds that can interfere with how your body absorbs key minerals like magnesium.
Let’s explore how oxalates work, why they may be impacting your health, and what you can do to protect your magnesium levels.
What Are Oxalates and Where Do They Come From?
Oxalates (or oxalic acid) are compounds found in many plant-based foods. While they’re not harmful in small amounts, they do have a tendency to bind with minerals in the digestive system — particularly magnesium and calcium — making them harder for your body to absorb.
You’ll find oxalates in plenty of everyday favourites: spinach, beetroot, almonds, sweet potatoes, and yes, even chocolate.
When Good Foods Go Rogue
Normally, certain types of gut bacteria help break down oxalates before they can interfere with nutrient absorption. But modern diets, stress, and especially antibiotic use can disrupt that balance. The result? A build-up of oxalates — and a reduction in the availability of magnesium, a mineral already lacking in many people's diets.
Popular diets like gluten-free, dairy-free, or plant-based eating plans can unintentionally raise oxalate intake because they rely on ingredients like nut flours, seeds, and leafy greens.
The Magnesium-Oxalate Link
Magnesium plays a central role in hundreds of enzyme functions — from maintaining energy levels to supporting muscle relaxation, bone health, and nervous system balance.
But when oxalates bind with magnesium in the gut, your body can’t absorb it properly. Combined with farming practices that have lowered the magnesium content in our soil and food, this sets the stage for widespread deficiency.
How to Reduce Oxalate Load Without Giving Up Healthy Foods
The good news? You don’t have to cut out magnesium-rich or high-oxalate foods entirely. With a few simple tweaks, you can support your nutrient absorption while still enjoying a varied diet.
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Support your gut microbiome: Include fermented foods like kefir, sauerkraut, and miso in your diet. These help maintain a diverse balance of beneficial bacteria.
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Use traditional food prep techniques: Soaking, sprouting, and fermenting foods like grains, legumes, and nuts can significantly reduce their oxalate content.
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Choose a well-absorbed magnesium supplement: Magnesium bisglycinate — like what you'll find in PrizMAG or MAGtrio — is a chelated form that’s gentle on the gut and less likely to be affected by oxalates.
By understanding how oxalates interact with magnesium, you can make informed choices to support your overall wellbeing — without overhauling your entire diet.