magnesium foods

The super-powers of magnesium

Magnesium is essential to the human body for all sorts of reasons, but its main function as to act as a cofactor for enzymes. Simply put, it helps your body absorb other essential minerals, and especially calcium ­– which is crucial for bone health, among other things. It can also help regulate your blood pressure and heart rhythm, and it is known to reduce stress. Other benefits include helping to increase cognitive function, boosting energy and even improving sleep patterns.

Half of modern populations are estimated to suffer from magnesium deficits, though, so supplements are strongly recommended in addition to a well-rounded diet.

Sources of magnesium

The easiest way to get your daily intake of magnesium is through a healthy diet, which includes leafy greens, unrefined grains and beans, and nuts. The daily recommended amount of magnesium is around 420 mg (for men) and 320 g (for women). Most people do not get enough of these vegetables in their diets, though, so a supplement just gives you that extra bit of reassurance that your body’s getting everything it needs to function optimally.

Different types of magnesium

There is a variety of magnesium supplements on the market, ranging from powders to oils and tablets. Each has different applications, but the research is still evolving.

Magnesium Taurate and Orotate

For cardiovascular health, magnesium taurate and orotate might be your best option as they are used in the treatment of high blood sugar and high blood pressure. Magnesium orotate is said to improve heart health by promoting energy production in your heart and blood vessel tissue.

Magnesium Malate

If you need to raise your magnesium levels, magnesium malate is highly recommended, and it is also often prescribed for chronic conditions such as fibromyalgia. It also has energizing properties, and assists with the treatment of muscle pain.

Magnesium Sulfate

Epsom salts or magnesium sulfate is a well-known treatment for stress and sore muscles when taken in small oral doses or dissolved in bath water.

Magnesium Glycinate

Magnesium glycinate is useful for anxiety, depression, and insomnia. It has a relaxing effect, and assists with nerve pain and leaky gut. Magnesium Glycinate also has a good absorption rate so it is effective in these treatments.

Magnesium Oxide

Best used in small doses during the day, magnesium oxide is used as a supplement, magnesium oxide is used as an antacid to treat indigestion, or as a laxative to relieve occasional constipation.

Magnesium L-threonate

Magnesium L-threonate helps support brain health and may help with the treatment of ailments like depression and memory loss. It has also proven effective in assisting treatment of brain injuries, PTSD, anxiety, and other neurological conditions.

Magnesium Chloride

While primarily used to supplement your intake of magnesium, it can help improve or restore certain physiological functions. It is also used for detoxing, kidney function and improves the metabolism.


The most common form is magnesium citrate. While citrate is easily absorbed and helps to raise magnesium levels while at the same time treating constipation, it also interferes with Ceruloplasmin which can cause iron dysregulation and other health issues. Magnesium oxide also helps relieve digestive issues like constipation and heartburn, while magnesium lactate offers the same benefits but is gentler on your digestive system.

Liposomes and magnesium

Magnesium L-Threonate is the only compound shown to significantly raise magnesium levels in the brain, and encapsulating it in liposomes helps your cells to absorb more of this water-soluble nutrient where it’s needed to support learning, memory, and relaxation.

Liposomes help to produce the active ingredients in supplements, masking the active ingredients so larger amounts can be absorbed, thereby bypassing the selective function in the small intestines. It also helps with immersion through the intestinal wall through normal fat absorption, and the active ingredients can enter your lymphatic system directly.


Magnesium is crucial for everyday health and well-being, but the specific uses of each type of magnesium are still being researched. Get a healthy dose of the minerals you need with a number of supplements available here.

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