How to Help Your Body Metabolize Magnesium Carbonate

Magnesium is an essential mineral that maintains normal heart contraction, nerve functioning and supports the immune system. It keeps your bones strong as part of the matrix that supports calcium. It's also essential for hundreds of biochemical reactions in the body, including the production of energy, the metabolism of carbohydrates and the regulation of blood pressure and blood sugar. Magnesium carbonate is a common supplement used to prevent or treat low levels of magnesium. It’s also an ingredient in antacids and laxatives.

Step 1

Take the prescribed dose of magnesium carbonate on a regular daily schedule so that your body has a constant source. Adults only absorb about 20 to 30 percent of the magnesium they consume, according to Stanford School of Medicine. Sticking with a schedule provides a regular supply that helps offset the low absorption.

Step 2

Watch your levels of vitamin D because it increases the absorption of magnesium. Your skin makes vitamin D from exposure to the sun, so you may not have enough if you limit time in the sun or use sunscreen. Fatty fish, such as mackerel and salmon, eggs and fortified foods, including cereal, milk and orange juice are good sources of vitamin D.

Step 3

Eat enough protein. The body metabolizes less magnesium when dietary protein intake is less than 30 grams per day, according to the National Academies Press. The recommended intake is 46 grams per day for women and 56 grams day for men. Meat, poultry, fish, eggs and dairy products provide complete proteins, but you can also meet your needs by consuming a variety of vegetables, beans and rice.

Step 4

Avoid taking high doses of zinc, which will interfere with the metabolism of magnesium. Exceeding 142 milligrams per day of zinc decreases absorption and disrupts levels of magnesium, according to the Linus Pauling Institute. The recommended dietary allowance for zinc is 11 milligrams per day for men and ranges from 8 to 13 milligrams per day for women, depending on whether they’re pregnant or breast feeding.

Step 5

Consume enough calcium, but not too much. More than 2,600 milligrams per day of calcium will interfere with the body's ability to absorb magnesium. The recommended daily intake is 1,000 milligrams per day, 900 of which can be obtained just by drinking three cups of milk or eating two containers of yogurt.

Step 6

Monitor the amount and type of fiber in your diet. Magnesium absorption decreases if you eat 14 to 21 grams per day more than the recommended amount of fiber. This is especially true if your diet is high in beans, peas and nuts because they contain phytate that binds with magnesium and prevents it from being metabolized.