Unlocking the Power of Magnesium: Complete Guide to Dietary and Supplement Sources of Magnesium by a Registered Dietitian
- Richelle Godwin
- Apr 3
- 3 min read
Magnesium is another one of my favorite supplements because the natural forms just aren’t enough to get the necessary amount our bodies need each day due to soil depletion, poor farming practices, and American’s not consuming enough or the daily recommended amount of fruits and vegetables. Magnesium is the fourth most abundant micronutrient in the body and it is involved in over 300 cell processes (80% of known metabolic reactions in cells). With all things mentioned, the majority of people are deficient in magnesium (~68% of Americans, kids much higher due to ultra processed diet). There are both dietary and supplement magnesium sources, which we will talk about below.
Top 8 Best Sources of Dietary Magnesium for Optimal Health
Unfortunately, many people aren’t consuming enough magnesium so doctors, dietitians, personal trainers, even mental health specialists, are recommending taking magnesium because it’s essential to our bodies and if you’re deficient in magnesium, it affects everyone drastically. People that suffer from symptoms such as depression, ADHA, insomnia, anxiety, constipation, muscle twitching and many others can benefit from taking a magnesium supplement.
Magnesium supplements can be helpful and they have very few side effects (loose stools are the most common or decreased blood pressure, which is extremely rare). There are many forms of magnesium (capsules and tablets, as well as topicals like creams, lotions, oils, and salts). There are different “types” of magnesium (1, 2), below is a quick reference guide.
Magnesium Supplement Reference Guide: Health Benefits, Supplement Sources, and Expert Tips from a Registered Dietitian
Magnesium Chloride - magnesium salt + chlorine, binds well with other elements to form a salt, easily absorbable in digestive tract, used in capsule, tablets and topical forms, some note it can soothe & relax sore muscles
Magnesium Citrate: magnesium + citric acid, one of the most bioavailable forms (easily absorbed by the body), helps treat constipation at high doses but can also cause diarrhea or upset stomach
Magnesium Glycinate - elemental magnesium + glycine (amino acid) so it’s also found in protein rich foods like fish, meat, dairy and legumes; helps treat inflammatory conditions (heart disease and diabetes), improve sleep issues, and helps provide calming properties and reduce mental health issues like insomnia, anxiety, depression, and stress (per studies)
Magnesium L-Threonate : magnesium + theronic acid (water-soluble substance derived from metabolic breakdown of vitamin C), thought to support cognitive function, cross the blood-brain barrier, help manage neurological disorders such as Alzhemier's Disease and age-related loss.
Magnesium Lactate : magnesium binds with lactic acid, produced by your muscles and blood, as well as made as a preservative and flavoring agent, gentler on digestive system, and easily absorbable
Magnesium Malate - magnesium + malic acid, naturally occurs in fruit and wine, easily absorbable, helps with muscle pain and possibly fibromyalgia and chronic fatigue syndrome
Magnesium Oxide: low bioavailable (not easily absorbable), use for treating migraines and constipation, high doses can cause magnesium toxicity
Magnesium Sulfate: magnesium + sulfate or Epsom Salt, not an oral supplement, but great for topical purposes such as in a bath
Magnesium Taurate - magnesium + taurine (amino acid), some studies suggest helps support managing blood sugar, weight management, inflammation, and blood pressure levels (3, 4, 5)
Dietary & Supplement Magnesium Sources are a Start
Everyone’s health situation is unique; however, so each individual’s health situation requires more research to ensure certain supplements are right for them. The types of magnesium can be complex and it’s important to note, specifically, that those who suffer with kidney disease, should use caution. As always, please consult with your healthcare practitioner and/or reach out to me, I’d love to help! Ideally, you will want to get some lab work done to make sure you are on the right type and dose. Also, give yourself about two weeks to see the best results, and at the end of the day, if this is just too much, check out day 7 of A Clean Health Kickoff blog, and spoiler enjoy that bath!
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If you need help creating your own personal menu, understanding your labs, or needing to hit your health goals, please reach out to me, I'd love to help you along your journey!
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