Your Quick Guide About Magnesium

  • Nature's Source

Magnesium is an essential mineral needed for many functions in the body. It’s needed for making bone, protein and DNA, muscle relaxation and nerve function, balancing blood sugar levels and blood pressure. Magnesium is naturally found in soil, plants, vegetables, green leafy vegetables, fruit and sea vegetables. Approximately 60% found in our bodies is in our bones, muscles, soft tissue, blood and other fluids.

Though magnesium is found in most vegetables, fruits and other sources, the average North American diet is extremely low in magnesium rich foods and deficiency is common. Some may experience muscle cramps, twitches or restlessness, decrease in cardiovascular health, increase blood pressure

Magnesium is a calming mineral and nature’s muscle relaxer. Enjoy the calming effects as it can relieve headaches, muscle cramps, spasms, menstrual cramps, back pain, muscle twitching, including eye twitching and cardiovascular health, stabilizes heart rate and improves heart energy.


How Do You Find The Right Magnesium For You?


There are several types of magnesium and are used for different functions. Listed below are these forms that are commonly used.

Magnesium Oxide is commonly used to encourage bowel movements when constipated.. The oxide form can cause loose stools, diarrhea This form would not be recommended for depletion of magnesium due to its poor absorption. It can be used to create regularity. It may take some time for effects depending on the individual. Taken in the evening before bed to promote bowel movement in the morning.

Magnesium Citrate is a better absorbed form compared to magnesium oxide. Though the molecule is smaller, it still can cause loose stools on sensitive stomachs, If you’re experiencing a slightly lazy bowel, magnesium citrate is a great additive to get things moving. You can take Mag citrate for relaxation, sleep and for mild constipation, muscle relaxation. If you tend to have loose stools, this is not recommended.

Magnesium Aspartate is a combination of magnesium and potassium aspartates, which encourages physical and cellular energy. This form is generally used for individuals with low energy and chronic fatigue,

Magnesium Bis-Glycinate is the most commonly used source of magnesium. This is due to its great absorption. This form of magnesium is attached to an amino acid glycine which allows optimal absorption with little effects on the bowel. It is best known for its relaxation and is recommended for anxiety, stress, insomnia, chronic pain and tight, sore muscles.

Magnesium Malate, a combination of magnesium and malic acid. This supplement works to increase the production of energy in the cells. This helps to relieve muscle pain and tender points in those who suffer from fibromyalgia.

Magnesium Taurate, magnesium and amino acid taurine work to support cardiac function and nerves. Using this combination, can help reduce insulin sensitivity, blood pressure and the contraction of the muscle.

Magnesium Threonate, a unique form of magnesium with the ability to cross the blood brain barrier, helping to support brain function, improving short term and long term memory, recall and cognitive function.


Food Sources Of Magnesium

To obtain healthy levels of magnesium from food, an average man should consume 400-420 mg of magnesium for optimal health and women should have 310-320 mg daily.

  • Pumpkin seed (kernels) 1 oz- 168 mg
  • Almonds 1 oz- 80 mg
  • Spinach ½ cup- 78 mg
  • Cashews 1 oz- 74 mg
  • Pumpkin seeds in shell 1 oz -74 mg
  • Black beans, cooked ½ cup- 60 mg
  • Edamame, shelled, cooked ½ cup-50 mg
  • Dark chocolate -60-69% 1 oz-50 mg
  • Peanut butter, smooth 2 tablespoons-49 mg
  • Avocado 1 cup-44 mg
  • Kidney beans, ½ cup-35 mg
  • Banana 1 medium-32 mg
  • Cocoa powder– unsweetened 1 tablespoon-27 mg

Magnesiu m Form

Mg oxide






Description and Summary



Commonly used in lower quality supplements

Key Clinical Uses






Commonly used form – good absorption but

Laxative, general



still laxative effects

magnesium support



Amino acid glycine has calming effect on

Insomnia, restless legs,

(bis)glyci nate




anxiety, muscle spasm

Mg malate



Malate increases energy production inside cell

Fibromyalgia, muscle pain

Mg aspartate


Aspartate helps transport fats inside the cell

Chronic fatigue



Normalizes electrical activity across

Cardiovascular disease



Mg threonate 








membranes in heart and brain


Studied to penetrate past the blood brain barrier






Brain injuries, cognition, memory, focus