Magnesium and Oxalates —What You Need to Know About This Sneaky Mineral Saboteur
You’ve probably heard that leafy greens, almonds, and dark chocolate are healthy — and they are! But these “superfoods” also contain something called oxalates, naturally occurring compounds that can mess with how your body absorbs important minerals like magnesium. Let’s break down what oxalates are, why they matter, and how to stay one step ahead of them.
What Are Oxalates, and Where Do They Hide?
Oxalates are molecules found in many plant-based foods. They’re not inherently bad — in fact, they play a role in how plants store energy. But in your body, they can bind to minerals like magnesium, calcium, and iron, making them harder to absorb. You’ll find oxalates in some of the healthiest foods out there: spinach, beets, almonds, sweet potatoes, and even chocolate.
Why Oxalates Can Be a Problem
In a perfect world, your gut bacteria would help break down oxalates before they cause trouble. But thanks to things like antibiotic use, processed diets, and low microbial diversity, that natural process can get disrupted. Plus, many modern eating patterns — like gluten-free, vegan, or keto diets — tend to include a lot of high-oxalate foods without realizing it.
The result? A higher risk of mineral depletion, especially magnesium — a mineral most of us are already not getting enough of.
The Magnesium-Oxalate Link
Magnesium is your body’s multitasker — it’s involved in everything from energy production to muscle relaxation. But when oxalates bind to magnesium in your gut, that magnesium gets flushed out instead of absorbed. Combine that with depleted soil, food processing, and lifestyle stressors, and it’s easy to see how deficiency happens.
Simple Ways to Reduce Oxalate Impact
Good news: you don’t need to give up your favorite foods. With a few smart strategies, you can outsmart oxalates and protect your magnesium levels.
-
Support Your Gut: Load up on probiotic-rich foods like yogurt, sauerkraut, and kimchi, and feed your good bacteria with prebiotics like garlic, onions, oats, and bananas.
-
Soak, Sprout, and Ferment: These traditional food prep techniques can significantly lower oxalate levels in foods like beans, grains, and nuts.
-
Choose the Right Magnesium Supplement: Look for a highly absorbable form like PrizMAG Magnesium Bisglycinate. It doesn’t compete with oxalates, so your body can actually use the magnesium you're giving it.
Understanding how oxalates work — and how to work around them — puts the power back in your hands. Small tweaks can make a big difference for your magnesium levels and your overall health.