Daily intake of a magnesium supplement may reduce muscle cramps, improve energy levels, help treat insomnia and constipation, balance blood sugar and pressure levels, and strengthen bones. Like many dietary supplements, it is recommended to take magnesium with food to prevent nausea. However, there are foods that should be avoided close to taking the supplement.
One of them is spinach.
Why spinach specifically? Spinach contains high levels of oxalates – substances that bind to magnesium and other minerals during digestion. This binding can reduce the amount of magnesium the body is able to absorb.
Additionally, the oxalic acid in spinach can also impair calcium absorption, and the phytates in spinach may reduce the absorption of magnesium, iron, and zinc from supplements.
Is there a risk of magnesium overdose?
Fresh, uncooked spinach is a good way to enrich the diet with magnesium. However, since spinach itself is rich in this mineral, it is advisable to consult a doctor before adding a regular magnesium supplement.
Magnesium overdose can cause symptoms such as:
Nausea
Diarrhea
Fatigue
Low blood pressure
Heart rhythm disturbances
In practice, most people do not consume very large amounts of spinach daily, so the main risk of magnesium overdose usually comes from too high a supplement dosage – not from the food itself.
How to safely consume spinach when taking a magnesium supplement?
If you are a spinach lover, there is no need to give it up – just follow a few simple rules:
Avoid eating spinach close to taking the supplement – not immediately before or right after.
Prefer cooked spinach – steaming, baking, or boiling reduces oxalate and phytate levels, thus minimizing interference with magnesium absorption.
If you cook spinach in water – do not cook other vegetables in the same pot.
Do not reuse the cooking water. Cooking water may contain high levels of oxalates and phytates that can transfer to other foods.
As always, before starting a regular dietary supplement, it is advisable to consult a healthcare professional.