Magnesium – Which one is best for your requirements?

Magnesium is a mineral that is so important for many functions in our body.  Even though we can get Magnesium from our diets, most of us are deficient in it.  How can you tell?  Well, for one your body will display symptoms such as muscle twitching and cramps, mental disorders (think Anxiety, depression, panic attacks), fatigue, asthma, muscle weakness, irregular heartbeat and insomnia.  You can also get tested via bloodwork or hair mineral analysis.  Contact me if you have questions about testing.  In the meantime, you can purchase Magnesium over the counter, however, it can be confusing and daunting to decide which one is best for you.  Here is a breakdown of the different types of Magnesium and their purposes.  I use #3 faithfully.


  1. Citrate – Most common.  Naturally found in citrus fruits.  For constipation and magnesium deficiency.
  2. Oxide – For digestive symptoms such as heartburn, indigestion, constipation and migraines.
  3.  Glucoheptonate – blend of citrate, oxide, chloride etc.  For low levels of magnesium and heart health.
  4. Chloride – same as above, in addition can be used topically to relieve muscle soreness.
  5.  Lactate – used as a food additive to regulate acidity and fortify food and beverages.  Likely not available for over the counter purchase.
  6.  Malate – Fibromyalgia and chronic fatigue syndrome.  It has a less laxative effect.
  7.  Taurate – regulates blood sugar.
  8.  L-Threonate – brain health, depression and memory loss.
  9.  Glycinate – sleep, inflammatory conditions including heart disease and diabetes.
  10.  Orotate – heart health.

What about dosage?  Please follow the bottle dosage or as prescribed by your Health Care Practitioner.

Lastly, here are some food suggestions to boost your Magnesium levels.

  • Black Beans
  • Edamame
  • Spinach
  • Kale
  • Avocado
  • Almonds
  • Peanuts
  • Cashews
  • Oatmeal
  • Dark Chocolate

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