Understanding Magnesium
Foods Rich in Magnesium
Dark leafy greens: spinach, kale, collard greens, beets and beet greens, turnip greens,
and mustard greens, broccoli and broccoli greens, parsley, seaweed, and Swiss chard.
Dairy: (raw) milk, raw milk cheddar, raw milk yogurt and raw milk Greek yogurt.
Fish: Salmon, Halibut, Mackerel, Tuna
Poultry: Chicken breast, Turkey
Meat: Beef, Bison, Venison, Pork
Fruits, Veggies and berries: avocados, kiwi, pomegranates, bananas, papaya, grapefruit, blackberry, figs, guava, passion fruit, jack fruit, durian fruit, prickly pear, okra, artichoke, and Brussels sprouts.
Legumes, Beans and Lentils: black beans, edamame (soybeans), kidney beans, lentils, white beans, mung beans, chickpeas, and lima beans.
Nuts and Seeds: almonds, cashews, chia seeds, flax seeds and pumpkin seeds.
And of course, Dark Chocolate.
Life hack: Add turmeric while eating any high magnesium food to increase absorption.
With all foods and supplements, check the source and know what you’re purchasing.
Growing your own, or direct from a local farm, orchard, or family homestead is the best.
For supplements, ask for purity and third-party testing data.
Know the Different Types of Magnesium
If using a supplement, find a clean brand that does not add fillers.
The only one I buy in a capsule form is Double Wood brand.
Magnesium Glycinate: An organic form with Calming effects, good absorption, gentle on stomach, great for sleep and anxiety.
° Natural origin: Bound to glycine (amino acid found in meat, fish, dairy, legumes).
Magnesium Malate: A highly absorptive organic form that may help with muscle pain and fibromyalgia. Magnesium malate has the ability to bind aluminum and remove it from the body, more specifically malic acid acts as a chelator.
° Natural origin: Bound to malic acid (found in apples, fruits, and wine).
Magnesium L-Threonate: An organic form that is specifically designed to cross the blood-brain barrier and support brain health, for better cognitive function, memory, and sleep.
° Natural origin: Bound to threonic acid (a metabolite of vitamin C found in citrus fruits).
Magnesium Taurate: An organic form with good absorption and potential benefits for heart health.
° Natural origin: Bound to taurine (amino acid found in meat and fish).
Magnesium Chloride: A naturally occurring form that is found in sea water. Well-absorbed; often used topically or in oils.
° Natural origin: Found naturally in seawater and brine.
Magnesium Citrate: Well-absorbed; often used for constipation (laxative effect).
° Natural origin: Bound to citric acid (found in citrus fruits like lemons and oranges).
Magnesium Sulfate (Epsom Salts): Good for topical use (baths) or occasional oral; helps relaxation and muscle soreness.
° Natural origin: Occurs naturally in mineral springs and seawater.
Magnesium Lactate: An organic form that is gentle and well-absorbed; often used in food fortification.
° Natural origin: Bound to lactic acid (produced in fermented foods and by muscles).
Magnesium Orotate: An organic form that is easily absorbed and may support heart health.
° Natural origin: Bound to orotic acid (found in dairy and some root vegetables).
Magnesium Aspartate: An organic form that combines magnesium with the amino acid aspartic acid.
° Natural origin: Bound to aspartic acid (amino acid in protein-rich foods like meat, eggs, legumes).
Magnesium Carbonate: An inorganic form that is insoluble in water. Less absorbed; sometimes used as an antacid.
Magnesium Gluconate: An organic form that is a common supplement.
° Natural origin: Bound to gluconic acid (from glucose fermentation).
Magnesium Hydroxide: An inorganic form that is commonly known as milk of magnesia.
° Origin: Produced from magnesium salts.
Magnesium Oxide: An inorganic form that is less well-absorbed but affordable.
° Origin: Occurs as magnesia (from burning magnesium).
Food-first is always best (leafy greens, pumpkin seeds, avocado, nuts, dark chocolate, wild fish). When supplementing, prioritize glycinate, malate, threonate, or taurate for better absorption and choose supplement brands that have no fillers and third party testing for purity and quality.
**anything underlined has a hyperlink w recommended products, articles, or sites to find healthy options in your area.