To quote the National Institutes of Health, "Magnesium is a nutrient that the body needs to stay healthy. Magnesium is important for many processes in the body, including regulating muscle and nerve function, blood sugar levels, and blood pressure and making protein, bone, and DNA."
From our partners at LMNT , the best dietary source of magnesium is green leafy vegetables. Magnesium sits at the center of the chlorophyll molecule, so if it’s green—and it’s not Mountain Dew—it’s probably rich in magnesium.
Green leafy veggies like spinach and swiss chard are also rich in vitamin A, vitamin C, vitamin K, and potassium. They’re nutritional powerhouses.
Other magnesium-rich foods include:
Keep in mind, however, that seeds, nuts, and legumes contain phytic acid, a compound that inhibits mineral absorption. For bioavailable magnesium, you can’t beat green leafies.
It is difficult for us to gain all of the vitamins and minerals we need through diet alone. Magnesium supplementation can be important. There are so many types that below is a guide to the basics for each provided by our wonderful Naturopath, Jennifer Cabic.
Magnesium Glycinate – It contains the amino acid glycine which influences neurotransmitters like GABA in your brain. This helps you feel calmer to get a good night's rest and helps to lower blood sugar and inflammation.
Magnesium Citrate – Magnesium with acid that can be useful for constipation and stimulates a bowel movement between 30 minutes and 3 hours after ingestion. Something to note: It can cause some abdominal discomfort.
Magnesium Malate – It may be easier to absorb and help maintain a higher level in your blood than other forms. Malate may be used to treat conditions that over-excite the neuromuscular system like chronic fatigue and fibromyalgia, helping to reduce pain and soreness. This is the type of magnesium found in LMNT, which we stock continually at ReSet Lounge.
Magnesium Oxide – A form used to treat constipation, magnesium oxide is not recommended for continual use as it is not tolerated well for some people.
Magnesium Lactate – Muscles and blood cells naturally produce magnesium lactate and digestive systems easily absorb it. It has the potential to be able to take larger doses because it can be better tolerated than other sources. It can help alleviate a magnesium deficiency, assist with minimizing leg cramping (even in pregnant women), and can reduce menstrual cramping.
Magnesium Sulfate – Known as Epsom Salts, it is used to relieve soreness and achy muscles and to promote stress relief when used in a bath.
Magnesium Taurate – It helps to regulate blood sugar and may help your body keep blood sugar in a healthy range. It may also help to reduce hypertension and prevent high blood pressure.
Found a magnesium type that sounds like a good one for your body? We suggest the following:
Have more questions? Give us a call!