Food and Supplement Sources of Iron, Magnesium and Chromium

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I wrote an article recently about the effects of trace element deficiencies and psychological symptoms. It came to my attention that more information should be raised on how to increase your levels of these trace elements. There are of course a variety of food sources for these elements, as well as supplements that can be taken.  Sometimes however it is difficult to know which foods and supplements supply the best nutrient sources and bioavailability.

In this article I will cover the three elements iron, magnesium and chromium, which I talked about in my article

Iron is found in liver, meat, fish, eggs, pulses and beans, nuts and seeds, dried fruits and wholegrains. The best, most bioavailable iron is attached to a heme protein, and these come from animal meat. Non-heme is less bioavailable as it is not attached to a heme protein, hence it is called non-heme iron. It is also important to note that non-heme iron’s uptake can be inhibited when these foods are combined with calcium in dairy or from polyphenols found in teas, coffee and cocoa drinks. This issue can be reduced when the food you eat is combined with vitamin C rich foods such as tomatoes, peppers, broccoli, peas or leafy greens. Please note that liver should not be consumed if you are pregnant as it has high levels of retinol, preformed vitamin A.

There are a number of good products on the market. I recommend floradix, which is a fairly mild form of iron and easy to digest. The problem with high doses of iron supplements is they can cause constipation. I suggest As it does not cause constipation and A number of variables have to be considered when talking about doses, depending on age and sex, but doses should never exceed 27mg per day.

Magnesium deficiency is also quite common today, due to the fact that the high magnesium content in grains, beans and oils is lost in the processing of these products. In the processing of wholegrains, as much as 80-95% of magnesium is lost. Magnesium can be food in beans and nuts, whole grains, green leafy vegetables. Magnesium in oils is non-existent, like for example safflower oil, although the seeds before refining contain 680mg per 1000 calories.

Choosing a supplement is often the best choice, however knowing which one is appropriate to your requirements may be difficult. I want to try and break it down a little for you. I suggest avoiding magnesium oxide and sulfate due to their low bioavailability. 

The magnesium’s with the highest bioavailability include: 

Magnesium Glycinate

Lysinate can be used to help support gastric health, Magnesium Chloride to nourish and soothe the skin, Magnesium Orotate to support Heart Health, Magnesium Threonate, as it helps with mental sharpness and cognitive health, Magnesium Malate supports ATP production and cellular energy and finally Magnesium Taurate is used for heart health and calmness.

Chromium can be found in many different foods. Brewer’s yeast has one of the highest content of chromium. Other great sources can be found in broccoli, whole grains, wheat germ, bran cereal, orange juice, romaine lettuce, raw onions, potatoes, green beans, raw tomatoes, black pepper and grape juice. Increasing your intake of these foods is the easiest and safest way to get your daily dose.

If you decide to take a supplement you may want to take it in liquid form so it is easier to absorb. Like iron, chromium is best absorbed with Vitamin C. Again depending on age and sex I recommend around 25-35mcg per day.  Some of the products I recommend include 

Trace elements are essential to your physical and mental health. Choose mindfully food or supplements that will ensure your nutrients are balanced. Do not exceed recommended amounts as excessive supplementation can be just as detrimental as a deficiency. 


Magnesium content in vegetables has seen declines from 25-80% since pre-1950 figures, and typical grain refining processes for bread and pasta remove 80-95% of total magnesium.

What is happening to our food sources, and how is it shaping the rise of chronic diseases such as hypertension and metabolic disorder?

The foods magnesium is found in include:

  • Beans and nuts
  • Whole grains such as brown rice and whole wheat bread
  • Green leafy vegetables
  • Refined oils remove all magnesium. The result of oil refining is a zero magnesium product. Safflower seeds, for example, contain 680 mg of magnesium per 1,000 calories. Safflower oil lacks magnesium entirely. 9
  • Refined grains remove 80-97 percent of magnesium. 10 At least twenty nutrients are removed in refining flour. And only five are put back in when refined flours are “enriched”. 11 Magnesium is not one of them.
  • Refined sugar removes all magnesium. Molasses, which is removed from the sugar cane in refinement, contains up to 25% of the RDA for magnesium in one tablespoon. Sugar has none.


To easily and safely increase your chromium intake, get it from foods rich in the mineral, such as whole grains, wheat germ, brewer’s yeast, bran cereal, orange juice, romaine lettuce, raw onions, broccoli, potatoes, green beans, raw tomatoes, black pepper, grape juice, and ham.

  • Brewer’s Yeast. The old health staple brewer’s yeast is one of the richest sources of chromium. …
  • Broccoli. Nutritional superstar broccoli is a great source of chromium with around half your recommended intake in a cup of the vegetable. …
  • Free Range Eggs. …
  • Sweet Potato. …
  • Corn. …
  • Grass Fed Beef. …
  • Oats.
Women, aged 19-5025 mcg/day
Women, aged 50 and older20 mcg/day
Men, aged 19-5035 mcg/day
Men, aged 50 and over30 mcg/day

Why are Liquid Minerals in liquid form?
Minerals taken in liquid form are more readily absorbed in the body. Using the BodyBio Mineral Taste Test Kit gives you the ability to taste them and then take only the ones you need.

Why do Liquid Minerals need to be taken with Vitamin C? How much Vitamin C is needed?
A pinch of Vitamin C is added to our Liquid Minerals because it helps to make the minerals more bio-available to the body.

5 drops contain:

Chromium (As Chromium Chloride) (500 mcg)

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