Understanding Magnesium
Foods Rich in Magnesium
Dark leafy greens: spinach, kale, collard greens, beets and beet greens, turnip greens,
and mustard greens, broccoli and broccoli greens, parsley, seaweed, and Swiss chard.
Dairy: (raw) milk, raw milk cheddar, raw milk yogurt and real Greek yogurt.
Be cautious of anything pasteurized.
Fish: Salmon, Halibut, Mackerel, Tuna
Poultry: Chicken breast, Turkey
Meat: Beef, Bison, Venison, Pork
Fruits, Veggies and berries: avocados, kiwi, pomegranates, bananas, papaya, grapefruit, blackberry, figs, guava, passion fruit, jack fruit, durian fruit, prickly pear, okra, artichoke, and Brussels sprouts.
Legumes, Beans and Lentils: black beans, edamame (soybeans), kidney beans, lentils, white beans, mung beans, chickpeas, and lima beans.
Nuts and Seeds: almonds, cashews, chia seeds, flax seeds and pumpkin seeds.
And of course, Dark Chocolate.
Life hack: Add turmeric while eating any high magnesium food to increase absorption.
With all foods and supplements, check the source and know what you’re purchasing. Direct from a local farm, orchard, or family homestead is the best.
For supplements, ask for purity and third-party testing data.
Know the Different Types of Magnesium
Magnesium Glycinate: An organic form with good absorption and calming effects.
Magnesium Malate: A highly absorbable organic form that may help with muscle pain and fibromyalgia. Magnesium malate has the ability to bind aluminium and remove it from the body, more specifically malic acid acts as a chelator.
Magnesium L-Threonate: An organic form that is specifically designed to cross the blood-brain barrier and support brain health.
Magnesium Taurate: An organic form with good absorption and potential benefits for heart health.
Magnesium Chloride: A naturally occurring form that is found in sea water.
Magnesium Citrate: A well-absorbed organic form often used as a laxative.
Magnesium Sulfate (Epsom Salts): A soluble form that can be used topically or orally.
Magnesium Lactate: An organic form that is often used in food and supplements.
Magnesium Orotate: An organic form that is easily absorbed and may support heart health.
Magnesium Aspartate: An organic form that combines magnesium with the amino acid aspartic acid.
Magnesium Carbonate: An inorganic form that is insoluble in water.
Magnesium Gluconate: An organic form that is a common supplement.
Magnesium Hydroxide: An inorganic form that is commonly known as milk of magnesia.
Magnesium Oxide: An inorganic form that is less well-absorbed but affordable.
