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Fibromyalgia Diet

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Food NameMagnesium
Butter, salted2
Butter, whipped, with salt2
Butter oil, anhydrous0
Cheese, blue23
Cheese, brick24
Cheese, brie20
Cheese, camembert20
Cheese, caraway22
Cheese, cheddar28
Cheese, cheshire21
Cheese, colby26
Cheese, cottage, creamed, large or small curd8
Cheese, cottage, creamed, with fruit7
Cheese, cottage, nonfat, uncreamed, dry, large or small curd11
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  • Abbreviations: g = gram, mg = milligram, mcg = microgram, kcal = kilocalorie, kJ = kilojoule.





Fibromyalgia

information from the National Institutes of Health

Fibromyalgia syndrome is a common and chronic disorder characterized by widespread pain, diffuse tenderness, and a number of other symptoms. The word “fibromyalgia” comes from the Latin term for fibrous tissue (fibro) and the Greek ones for muscle (myo) and pain (algia).

Although fibromyalgia is often considered an arthritis-related condition, it is not truly a form of arthritis (a disease of the joints) because it does not cause inflammation or damage to the joints, muscles, or other tissues. Like arthritis, however, fibromyalgia can cause significant pain and fatigue, and it can interfere with a person’s ability to carry on daily activities. Also like arthritis, fibromyalgia is considered a rheumatic condition, a medical condition that impairs the joints and/or soft tissues and causes chronic pain.

Scientists estimate that fibromyalgia affects 5 million Americans age 18 or older. For unknown reasons, between 80 and 90 percent of those diagnosed with fibromyalgia are women; however, men and children also can be affected. Most people are diagnosed during middle age, although the symptoms often become present earlier in life.

Causes of fibromyalgia

The causes of fibromyalgia are unknown, but there are probably a number of factors involved. Many people associate the development of fibromyalgia with a physically or emotionally stressful or traumatic event, such as an automobile accident. Some connect it to repetitive injuries. Others link it to an illness. For others, fibromyalgia seems to occur spontaneously.

Fibromyalgia and Magnesium

Magnesium is a mineral that is present in relatively large amounts in the body. Researchers estimate that the average person’s body contains about 25 grams of magnesium, and about half of that is in the bones. Magnesium is important in more than 300 chemical reactions that keep the body working properly. People get magnesium from their diet, but sometimes magnesium supplements are needed if magnesium levels are too low. Dietary intake of magnesium may be low, particularly among women.

People take magnesium to prevent or treat magnesium deficiency. Magnesium deficiency is not uncommon in the US. It’s particularly common among African Americans and the elderly.

Magnesium is also used as a laxative for constipation and for preparation of the bowel for surgical or diagnostic procedures. It is also used as an antacid for acid indigestion.

Some people use magnesium for diseases of the heart and blood vessels including chest pain, irregular heartbeat, high blood pressure, high levels of “bad” cholesterol called low-density lipoprotein (LDL) cholesterol, low levels of “good” cholesterol called high-density lipoprotein (HDL) cholesterol, heart valve disease (mitral valve prolapse), and heart attack.

Magnesium is also used for treating attention deficit-hyperactivity disorder (ADHD), anxiety, chronic fatigue syndrome (CFS), Lyme disease, fibromyalgia, leg cramps during pregnancy, diabetes, kidney stones, migraine headaches, weak bones (osteoporosis), premenstrual syndrome (PMS), altitude sickness, urinary incontinence, restless leg syndrome, asthma, hayfever, multiple sclerosis, and for preventing hearing loss.

Athletes sometimes use magnesium to increase energy and endurance.

Effectiveness of Magnesium in Treating Fibromyalgia

The Natural Medicines Comprehensive Database rates magnesium as possibly effective for fibromyalgia pain when used with malic acid.
Read more at NIH Medline Plus: National Library of Medicine.


Our magnesium content of foods database provides a most convenient tool for users to evaluate and select foods based on their magnesium content.

It is better to obtain magnesium through foods than through supplements. The NIH Office of Dietary supplements states: "dietary magnesium does not pose a health risk, however pharmacologic doses of magnesium in supplements can promote adverse effects such as diarrhea and abdominal cramping. Risk of magnesium toxicity increases with kidney failure, when the kidney loses the ability to remove excess magnesium. Very large doses of magnesium-containing laxatives and antacids also have been associated with magnesium toxicity."
See Chronic Pain and Complementary Health Practices—Fibromyalgia at NIH National Center for Complementary and Alternative Medicine.


Recommended Dietary Allowances for magnesium for children and adults
Age
(years)
Males
(mg/day)
Females
(mg/day)
Pregnancy
(mg/day)
Lactation
(mg/day)
1–3 80 80 N/A N/A
4–8 130 130 N/A N/A
9–13 240 240 N/A N/A
14–18 410 360 400 360
19–30 400 310 350 310
31+ 420 320 360 320

Magnesium Food Sources

Eating a variety of whole grains, legumes, and vegetables (especially dark-green, leafy vegetables) every day will help provide recommended intakes of magnesium and maintain normal storage levels of this mineral. Increasing dietary intake of magnesium can often restore mildly depleted magnesium levels. However, increasing dietary intake of magnesium may not be enough to restore very low magnesium levels to normal.



Magnesium (mg)
Magnesium Rich Foods (100 g)

781
Rice bran, crude

770
Seaweed, agar, dried

760
Seeds, cottonseed meal, partially defatted (glandless)

721
Seeds, cottonseed flour, partially defatted (glandless)

716
Seeds, cottonseed flour, low fat (glandless)

711
Spices, basil, dried

694
Spices, coriander leaf, dried

692
Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry

640
Chives, freeze-dried

611
Wheat bran, crude

606
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran

602
Spearmint, dried

592
Seeds, pumpkin and squash seed kernels, dried

550
Seeds, pumpkin and squash seed kernels, roasted, without salt

550
Seeds, pumpkin and squash seed kernels, roasted, with salt added

519
Cocoa, dry powder, hi-fat or breakfast, plain

515
Seeds, watermelon seed kernels, dried

499
Cocoa, dry powder, unsweetened

476
Cocoa, dry powder, hi-fat or breakfast, processed with alkali

476
Cocoa, dry powder, unsweetened, processed with alkali

451
Spices, dill weed, dried

440
Spices, celery seed

440
Seeds, cottonseed kernels, roasted (glandless)

429
Soy flour, full-fat, raw, crude protein basis (N x 6.25)

429
Soy flour, full-fat, raw

428
Spices, sage, ground

410
Beverage, instant breakfast powder, chocolate, sugar-free, not reconstituted

400
Spices, parsley, dried

392
Seeds, flaxseed


Magnesium (mg)
Magnesium Rich Foods (100 g)

385
Spices, fennel seed

381
Mothbeans, mature seeds, raw

377
Spices, savory, ground

376
Nuts, brazilnuts, dried, unblanched

372
Parsley, freeze-dried

370
Spices, mustard seed, ground

370
Peanut flour, defatted

370
Peanut butter, chunky, vitamin and mineral fortified

369
Soy flour, full-fat, roasted

369
Soy flour, full-fat, roasted, crude protein basis (N x 6.25)

366
Spices, cumin seed

362
Seeds, sesame flour, partially defatted

362
Cereals ready-to-eat, KELLOGG, KELLOGG'S ALL-BRAN Original

362
Seeds, sesame butter, paste

361
Seeds, sesame flour, high-fat

356
Seeds, sesame seeds, whole, roasted and toasted

355
Peanut butter, smooth, vitamin and mineral fortified

353
Seeds, safflower seed kernels, dried

353
Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat)

351
Seeds, sesame seeds, whole, dried

350
Seeds, safflower seed meal, partially defatted

347
Spices, tarragon, dried

347
Spices, poppy seed

346
Seeds, sesame meal, partially defatted

346
Seeds, sesame seed kernels, toasted, without salt added (decorticated)

346
Seeds, sunflower seed flour, partially defatted

346
Spices, marjoram, dried

346
Seeds, sesame seed kernels, toasted, with salt added (decorticated)

345
Seeds, sesame seed kernels, dried (decorticated)

338
Yardlong beans, mature seeds, raw

338
Seeds, sesame flour, low-fat


Magnesium (mg)
Magnesium Rich Foods (100 g)

335
Seeds, chia seeds, dried

333
Cowpeas, catjang, mature seeds, raw

330
Spices, coriander seed

329
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE

327
Coffee, instant, regular, powder, half the caffeine

327
Coffee, instant, regular, powder

327
Baking chocolate, unsweetened, squares

325
Seeds, sunflower seed kernels, dried

321
Snacks, granola bar, KASHI GOLEAN, chewy, mixed flavors

320
Cereals ready-to-eat, wheat germ, toasted, plain

317
Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Double Chocolate Nut Bar

317
Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Energy Bar, all flavors

317
Formulated bar, MARS SNACKFOOD US, SNICKERS Marathon Honey Nut Oat Bar

317
Cereals ready-to-eat, FAMILIA

315
Soy protein concentrate, produced by alcohol extraction

314
Seeds, sisymbrium sp. seeds, whole, dried

313
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Wheat Germ, Regular

311
Seeds, sunflower seed butter, with salt added

311
Seeds, sunflower seed butter, without salt

311
Coffee, instant, decaffeinated, powder

306
Soy meal, defatted, raw, crude protein basis (N x 6.25)

306
Soy meal, defatted, raw

302
Nuts, pilinuts, dried

300
Fish, caviar, black and red, granular

292
Nuts, cashew nuts, raw

290
Soy flour, defatted

285
Soy flour, low-fat

285
Soy flour, defatted, crude protein basis (N x 6.25)

283
Hyacinth beans, mature seeds, raw

281
Nuts, almonds, dry roasted, without salt added

281
Nuts, almonds, dry roasted, with salt added


Magnesium (mg)
Magnesium Rich Foods (100 g)

280
Protein supplement, milk based, Muscle Milk Light, powder

280
Soybeans, mature seeds, raw

279
Nuts, almond butter, plain, with salt added

279
Nuts, almond butter, plain, without salt added

275
Nuts, mixed nuts, oil roasted, without peanuts, lightly salted

275
Orange-flavor drink, breakfast type, low calorie, powder

274
Nuts, almonds, oil roasted, without salt added

274
Nuts, almonds, oil roasted, with salt added

273
Nuts, cashew nuts, oil roasted, without salt added

273
Nuts, cashew nuts, oil roasted, with salt added

272
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Honey Crunch Wheat Germ

272
Tea, instant, unsweetened, powder, decaffeinated

272
Tea, instant, unsweetened, powder

271
Papad

270
Cereals, QUAKER, Quick Oats with Iron, Dry

270
Spices, oregano, dried

270
Cereals, QUAKER, Quick Oats, Dry

268
Nuts, almonds

268
Nuts, almonds, blanched

267
Mungo beans, mature seeds, raw

265
Baking chocolate, unsweetened, liquid

264
Spices, saffron

262
Seeds, pumpkin and squash seeds, whole, roasted, without salt

262
Seeds, pumpkin and squash seeds, whole, roasted, with salt added

260
Nuts, cashew nuts, dry roasted, with salt added

260
Nuts, cashew nuts, dry roasted, without salt added

259
Spices, cloves, ground

258
Spices, caraway seed

258
Nuts, cashew butter, plain, with salt added

258
Nuts, cashew butter, plain, without salt added

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