The 10 Most Common Types of Magnesium and How They Benefit Our Bodies
The 10 Most Common Types of Magnesium and How They Benefit Our Bodies
When I first started Little Prairie Herbal Apothecary, one of my goals was to bring people closer to the earth's natural remedies. Magnesium is one of those minerals that constantly amazes me. It’s essential for our health and well-being, yet so many of us are unknowingly deficient. Over the years, I’ve explored its many forms, and I wanted to share what I’ve learned with you.
Each type of magnesium has unique benefits, and finding the right one can make a world of difference in how you feel. Let me walk you through the 10 most common types of magnesium, where to find them in food, and why they’re worth considering.
Magnesium-Rich Foods: Nature’s Sources of This Vital Mineral
Before we dive into supplements, I’d be remiss if I didn’t talk about where to get magnesium naturally. While supplements are helpful, I always encourage starting with food as your first line of defense. Here are some magnesium-rich foods that I personally love to incorporate into my meals:
Dark Leafy Greens: Spinach, kale, and Swiss chard are all rich in magnesium and easy to add to smoothies, soups, or salads.
Nuts and Seeds: Almonds, cashews, sunflower seeds, and pumpkin seeds are packed with magnesium and make excellent snacks.
Legumes: Black beans, lentils, chickpeas, and edamame are not only high in magnesium but also full of fiber and protein.
Whole Grains: Brown rice, quinoa, and oats are excellent sources of magnesium. These also make a hearty base for many meals.
Fish: Fatty fish like salmon and mackerel provide a healthy dose of magnesium, along with omega-3 fatty acids.
Avocados: A creamy and delicious way to boost your magnesium intake.
Dark Chocolate: Good quality dark chocolate (at least 70% cacao) is rich in magnesium and a wonderful treat.
Bananas: Not just for potassium, bananas offer a decent amount of magnesium too.
Incorporating these foods into your diet can help you naturally increase your magnesium levels while also providing a host of other nutrients your body needs.
1. Magnesium Citrate: Gentle and Effective
If you’re feeling backed up (literally), magnesium citrate might be your best friend. It’s easily absorbed and has a mild laxative effect, which makes it fantastic for digestion. I also love how it helps relax tight muscles and eases mild stress.
Food Sources: Spinach, almonds, and black beans.
2. Magnesium Glycinate: Sleep in a Bottle
Magnesium glycinate is my go-to when life feels overwhelming, and I need restful sleep. It’s combined with glycine, an amino acid known for its calming effects. Plus, it’s gentle on the stomach, so it’s perfect if you’re prone to tummy troubles.
Food Sources: Fish, seeds, and leafy greens.
3. Magnesium Malate: The Energy Reviver
Feeling drained? Magnesium malate, paired with malic acid, helps boost energy at the cellular level. I’ve recommended this to friends dealing with chronic fatigue or muscle pain, and the feedback is always the same: "I feel human again!"
Food Sources: Apples (which contain malic acid), quinoa, and whole grains.
4. Magnesium Threonate: Brain Food
This one is special. Magnesium threonate can cross the blood-brain barrier, which means it’s amazing for brain health. Studies suggest it helps with memory and focus—something we all could use a little more of, right?
Food Sources: While not directly derived from food, focusing on magnesium-rich options like nuts and seeds can support overall brain health.
5. Magnesium Oxide: The Classic
If you’ve ever taken magnesium for heartburn or indigestion, it was probably magnesium oxide. It’s not as easily absorbed as other forms, but it’s reliable and does the job when your stomach needs soothing.
Food Sources: Pumpkin seeds, black beans, and whole grains.
6. Magnesium Chloride: The Skin Whisperer
Magnesium chloride is fantastic for topical use. I’ve included it in my DIY muscle rub recipes because it absorbs through the skin beautifully. Whether it’s sore muscles or a long soak in the tub, this form is a gem.
Food Sources: Seaweed and other sea-based foods.
7. Magnesium Taurate: The Heart Helper
If heart health is on your radar, magnesium taurate is worth exploring. It combines magnesium with taurine, which is known to support healthy blood pressure and cardiovascular function.
Food Sources: Fish, eggs, and dairy are natural sources of taurine.
8. Magnesium Sulfate: The Bath Essential
Ah, good old Epsom salts. Magnesium sulfate is what I turn to when I need a long soak to relax tired muscles and unwind. It’s an athlete’s favorite, but honestly, who doesn’t love a good bath?
Food Sources: While not found in food, Epsom salt baths can be a great topical way to absorb magnesium.
9. Magnesium L-Threonate: The Focus Enhancer
Similar to magnesium threonate, this form shines for its brain-boosting powers. I often recommend it to older customers looking to maintain cognitive clarity or anyone struggling with focus.
Food Sources: Focus on magnesium-rich foods like dark chocolate and spinach to support brain health overall.
10. Magnesium Carbonate: The Calm Creator
Magnesium carbonate is a calming agent that also supports digestion. It’s a solid choice if you’re looking for something to gently reduce stress while being kind to your gut.
Food Sources: Almonds, avocados, and bananas.
Why Magnesium Matters
Magnesium is involved in over 300 reactions in the body—that’s not a typo! It’s essential for muscle function, heart health, brain clarity, and so much more. Yet, many of us don’t get enough from our diets alone. That’s where supplements come in.
Want to Try Magnesium?
When it comes to magnesium supplements, Solaray is a name I trust. They offer high-quality blends that combine bioavailable forms of magnesium, making it easier for your body to absorb and benefit from this essential mineral. Whether you need support for sleep, energy, or heart health, they have options tailored to your needs.
Other brands that I like are Nordic natural, Gia, Life Extension. These brands are are reputable and are high quality supplements and provide different magnesium complexes as well.
Final Thoughts
Magnesium is such a versatile mineral, and the right form can truly transform how you feel. Whether you’re soaking in a warm bath with magnesium sulfate or boosting your energy with magnesium malate, there’s a type that’s perfect for you.
At Little Prairie Herbal Apothecary, I’m always here to help you connect with natural remedies that work. If you’re unsure which form of magnesium to try, feel free to reach out. I’d love to help you find your perfect match!
Sources
National Institutes of Health: Magnesium - ods.od.nih.gov
Cleveland Clinic: Foods High in Magnesium - health.clevelandclinic.org
American Heart Association: Magnesium and Heart Health - heart.org
Solaray Official Website: Magnesium Supplements - solaray.com
