Clarifying Magnesium Supplementation
Magnesium is an essential mineral that plays a crucial role in bodily functions like muscle and nerve movement (think about how your heart beats), blood sugar management (your body needs magnesium for over 3,000 different chemical reactions in the body), and bone health (bones are way more than just calcium). With the increasing awareness of its benefits, magnesium supplements have become popular. However, not all magnesium supplements are created equal. Magnesium supplements come in different forms, each with its own absorption rate and efficacy.
Chelated Minerals
Types of Magnesium Supplements
- Magnesium Citrate: Magnesium citrate is one of the most common and well-absorbed forms of magnesium. It’s magnesium bound with citric acid, making it easily digestible. This form is often used to alleviate constipation due to its mild laxative effect, making it a more natural and popular choice for those who deal with constipation.
- Magnesium Glycinate: Magnesium glycinate is a chelated form of magnesium, meaning it’s bound to the amino acid glycine. This form is highly absorbable and less likely to cause gastrointestinal discomfort compared to other types. It’s particularly beneficial for those with sensitive stomachs or those seeking to correct magnesium deficiencies without digestive side effects.
- Magnesium Malate: This type is magnesium combined with malic acid, which is found in fruits like apples. Magnesium malate is well-absorbed and is often recommended for those suffering from fatigue or fibromyalgia, as malic acid can help boost energy production in cells.
- Magnesium Taurate: Magnesium taurate consists of magnesium combined with taurine, an amino acid. This form is believed to support cardiovascular health due to taurine’s role in maintaining heart function. It’s also considered gentle on the digestive system, making it suitable for those with sensitive stomachs.
Chelation refers to the process of binding a mineral to an amino acid to enhance its absorption in the body. Chelated minerals are typically better absorbed than non-chelated mineral supplements. With magnesium supplements, chelation improves the bioavailability of magnesium, allowing it to be more efficiently utilized by the body.
Plant Forms of Magnesium
Let’s not forget whole food which provides a perfect balance of vitamins and minerals. For those seeking magnesium from natural sources, several plant-based options are rich in magnesium:
Spinach: This leafy green vegetable is a powerhouse of magnesium. Just one cup of cooked spinach provides around 157 mg of magnesium, making it an excellent choice for increasing magnesium intake.
Black Beans: These legumes are rich in magnesium, with a one-cup serving of cooked black beans providing around 120 mg of the mineral. They also offer additional benefits like fiber and protein.
Pumpkin Seeds: Pumpkin seeds, or pepitas, are another excellent source of magnesium. Just a quarter-cup serving provides about 190 mg of magnesium, making them one of the most magnesium-dense plant foods.
Avocado: Known for its healthy fats, avocado is also a good source of magnesium. One medium avocado contains about 58 mg of magnesium, along with other beneficial nutrients like potassium and fiber. Why not try avocado toast with pumpkin seeds for breakfast and some black bean dip for a snack?
Dark Chocolate: Just one tablespoon of cocoa contains 25 mg of magnesium. The darker the chocolate, the more magnesium and other minerals. One ounce of 85% dark chocolate contains about 64 milligrams of magnesium.
Incorporating these foods into your diet doesn’t have to be difficult. How about trying some avocado toast with pumpkin seeds for breakfast? Whip up some black bean hummus for a tasty snack with raw carrots! Even bedtime can be a good time to enjoy more magnesium. Try MoonBrew Magnesium Hot Cocoa before bed. This is a no-sugar, nighttime sleep aid with magnesium, chocolate, chamomile and other adaptogens to help calm you into a good night’s sleep.
Do you think you are lacking magnesium and may need to supplement? Many people do struggle to get their daily allotted magnesium allowance. Choose a clean, third-party tested magnesium supplement like the ones I offer my patients here.
To learn more about calcium, magnesium, trace minerals and how they affect bone health, view Osteoporosis & Osteopenia 2.0.