Check with your health care professional before taking any supplements. This post is not medical advice. My personal experience is that magnesiumS (the correct ones for me) really improved my health.

Magnesium is critical for every function in our body. Which kind though? And how much for what? This blog is based on information from a couple of my favorite go to resources: Dr. Livingood (lots of great YouTubes) and Dr. Heather Finley (Love Your Gut podcast).

My personal experience? What doctors thought was a heart attack was low magnesium. Luckily my heart was/is in great condition. Before the faux attack I would get tightness in my chest when I hiked and so I had a lot of heart (and lung) tests. No doctors found the magnesium issue or even mentioned it until I ended up in the hospital. By the time my low magnesium showed up in this regular blood test, it was really low. Because of our nutrient-depleted soil, our food is very low in magnesium. Check out Dr. Hyman’s advice for magnesium. https://www.youtube.com/watch?v=vq27w7y1pdc

Magnesium is needed for over 500 functions in our body including a healthy microbiome, strong bones, healthy muscles, easy digestion, calm nerves, and a focused brain. Stress depletes magnesium.

Chelated magnesium is more easily absorbed.

Magnesium Aspartate: aids muscle creation & energy, reduces muscle tension & cramping I take Magnesium Potassium Aspartate for my heart and also for avoidance of sore muscles from intense exercise.

Magnesium Citrate: calming, reduces acid reflex, aids digestion (but can cause upset stomach and has a laxative effect) very absorbable

Magnesium Chloride: topical preferred by Dr. Finley (I’m researching this one further.)

Magnesium Glycinate: aids rest & recovery, lowers inflammation, calming, aids sleep I take this one for calming and sleep.

Magnesium Malate: Magnesium and malic acid reduces fatigue, muscle aches, and chronic pain. Check what form of magnesium is used.

Magnesium Orotate: Heart and blood vessel energy production (I take Bioptimizers Magnesium Breakthrough which has multiple types of magnesium.)

Magnesium Oxide: (magnesium hydroxide) common, aids digestion (draws water to colon & can be too strong), headache relief, blood pressure regulation, calming, cost effective

Magnesium Taurate: aids in weight loss, blood sugar regulation, blood pressure regulation

Magnesium Threonate: supports cognitive function and brain health, relieves anxiety, promotes sleep

Magnesium Sulfate: (Epsom salts) Soaking for muscle relief and calming Food grade is ingestible as a laxative.

HOW MUCH? It’s an individual thing. Work with your healthcare professional to start slow and low. Maximum dosage is 350mg a day but that’s variable depending on the type of magnesium. It is worth the investment in time and trial for your long term health.

Top Magnesium Rich Foods: Dark chocolate, avocados, nuts, legumes, tofu, tempeh, seeds, fatty fish, leafy greens, whole grains, bananas, okra, scallops, oysters, yogurt, broccoli, algae .

Hope this helps to solve some of your WHICH magnesium questions. Here’s to your health!