Magnesium: The Mighty Mineral Your Body Craves
We know electrolytes are key to keeping your body functioning at its best. Let’s take a closer look at on magnesium — a vital mineral our body needs every day but many people don't get enough of. Let's dive into why magnesium matters, how much you need, signs of low magnesium, and where to find it naturally in food!
💊 Recommended Daily Intake
- Men (19–51+ years): 400–420 mg/day
- Women (19–51+ years): 310–320 mg/day
- Pregnancy: 350–360 mg/day
- Lactation: 310–320 mg/day
The Tolerable Upper Intake Level (UL) for magnesium from supplements is 350 mg per day.
Going above that with high-dose supplements can cause side effects like diarrhea, nausea, and stomach cramps.
But no worries — magnesium from natural foods is safe! Your kidneys will simply flush out any extra through urine.
Read more, here and source from NIH
⚙️ Why Magnesium Matters
Magnesium is a powerhouse mineral involved in over 300 enzymatic reactions (processes in the body) in your body. It plays a big role in:
- Making energy
- Building proteins
- Helping your muscles and nerves work properly
- Balancing blood sugar
- Keeping blood pressure steady
- Strengthening bones
- Creating DNA and RNA
Without enough magnesium, your body can’t perform many important functions that keep you strong, energized, and healthy.
Magnesium comes in many forms — and they’re not all equal.
Magnesium plays a huge role in many bodily functions, which is why it’s available in different forms, each offering unique benefits and supporting specific needs.
Here’s a quick guide to the most common forms of magnesium and what they’re best for:
1. Magnesium Glycinate, ingredient in Salt of the Earth Electrolytes
✅ Bioavailability (easily absorbed): 9/10
Benefits: Known for calming effects and sleep support.
Why it's good: Gentle on digestion, highly absorbable.
Best for: Sleep, stress, anxiety, muscle relaxation.
2. Magnesium L-Threonate, ingredient in Salt of the Earth Electrolytes
✅ Bioavailability: 9/10
Benefits: Supports brain function, mood, and memory.
Why it's good: Crosses the blood-brain barrier.
Best for: Focus, memory, mental clarity, stress relief.
3. Magnesium Bisglycinate
✅ Bioavailability: 9/10
Benefits: Enhances mood, supports nervous system.
Why it's good: Chelated form, gentle and effective without laxative effect.
Best for: Mood, anxiety, sleep, sensitive digestion.
4. Magnesium Citrate
✅ Bioavailability: 8/10
Benefits: Eases constipation and supports digestion.
Why it's good: Highly absorbable and quick-acting.
Best for: Digestion, occasional constipation, calming.
5. Magnesium Malate
✅ Bioavailability: 8/10
Benefits: Boosts energy and reduces muscle soreness.
Why it's good: Supports ATP (energy) production.
Best for: Chronic fatigue, fibromyalgia, post-workout recovery.
6. Magnesium Taurate or Acetyl-Taurate
✅ Bioavailability: 8/10
Benefits: Supports cardiovascular and nervous system.
Why it's good: Combines magnesium with taurine for heart health.
Best for: Heart rhythm, blood pressure, calm focus.
7. Magnesium Chloride
✅ Bioavailability: 7/10
Benefits: Supports digestion and overall magnesium levels.
Why it's good: Absorbs well orally and topically.
Best for: Magnesium replenishment, gut health, topical use.
8. Magnesium Carbonate
✅ Bioavailability: 6/10
Benefits: Relieves heartburn and supports digestion.
Why it's good: Converts to magnesium chloride in the stomach.
Best for: Antacid use, stomach comfort.
9. Magnesium Bicarbonate
✅ Bioavailability: 7/10
Benefits: Balances pH and supports hydration.
Why it's good: Dissolves in water; often used in remineralized water.
Best for: General magnesium support, hydration, alkalinity.
10. Magnesium Orotate
✅ Bioavailability: 7/10
Benefits: Supports heart and cellular health.
Why it's good: Can reach mitochondria directly.
Best for: Heart function, endurance, long-term health.
11. Magnesium Lysinate
✅ Bioavailability: 7/10
Benefits: Soothes nerves and muscles.
Why it's good: Combines magnesium with lysine, an amino acid for gut lining and muscle support.
Best for: Gut health, nerve support, muscle recovery.
12. Magnesium Aspartate
✅ Bioavailability: 7/10
Benefits: Enhances cellular energy.
Why it's good: Supports mitochondrial function.
Best for: Energy, overall wellness, endurance.
13. Magnesium Sulfate (Epsom Salt)
⚠️ Bioavailability: 4/10 orally
Benefits: Soothes sore muscles and relieves tension.
Why it's good: Best absorbed via skin.
Best for: Bath soaks, relaxation, muscle recovery.
14. Magnesium Oxide
❌ Bioavailability: 2/10
Benefits: Temporary constipation relief.
Why it's good: Not ideal for magnesium status; often causes stomach upset.
Best for: Occasional laxative use.
🚨 Signs of Magnesium Deficiency
When you're low on magnesium, your body will let you know. Common signs include:
- Feeling tired or low on energy
- Muscle cramps or spasms
- Numbness or tingling
- Irregular heartbeats
- Mood changes like anxiety or depression
Over time, magnesium deficiency can increase the risk of more serious health issues like high blood pressure, osteoporosis, and heart disease.
🥑 Natural Food Sources of Magnesium
The good news is you can boost your magnesium intake through many delicious foods! Here’s a handy list:
| Category | Food | Magnesium (mg) | Serving Size |
|---|---|---|---|
| Fruits | Avocado (peeled whole) | 60 mg | 5.3 oz (150 g) |
| Banana (peeled, medium) | 32 mg | 4.2 oz (120 g) | |
| Dried figs | 51 mg | 3.5 oz (100 g) | |
| Raisins | 23 mg | 1.4 oz (40 g) | |
| Guava (raw) | 36 mg | 3.5 oz (100 g) | |
| Papaya (raw) | 21 mg | 3.5 oz (100 g) | |
| Vegetables | Spinach (cooked) | 78 mg | 3.5 oz (100 g) |
| Swiss chard (cooked) | 81 mg | 3.5 oz (100 g) | |
| Edamame (cooked) | 50 mg | 2.8 oz (78 g) | |
| Potato (with skin, baked) | 43 mg | 5.3 oz (150 g) | |
| Dark lettuce (romaine) | 14 mg | 3.5 oz (100 g) | |
| Sweet corn (cooked) | 33 mg | 3.5 oz (100 g) | |
| Lima beans (cooked) | 81 mg | 3.5 oz (100 g) | |
| Peas (green, cooked) | 33 mg | 3.5 oz (100 g) | |
| Meat/Fish | Salmon (Atlantic, cooked) | 26 mg | 3 oz (85 g) |
| Mackerel (cooked) | 82 mg | 3 oz (85 g) | |
| Dairy | Yogurt (plain, low-fat) | 47 mg | 8 oz (245 g) |
| Mozzarella cheese (whole milk) | 22 mg | 1 oz (28 g) | |
| Milk (whole) | 24 mg | 8 oz (240 ml) | |
| Seeds/Nuts | Pumpkin seeds (roasted) | 156 mg | 1 oz (28 g) |
| Chia seeds | 111 mg | 1 oz (28 g) | |
| Almonds (roasted) | 80 mg | 1 oz (28 g) | |
| Cashews (roasted) | 72 mg | 1 oz (28 g) | |
| Flax seeds | 110 mg | 1 oz (28 g) | |
| Other (Condiments/Grains) | Dark chocolate (70–85% cacao) | 64 mg | 1 oz (28 g) |
| Cocoa powder (unsweetened) | 27 mg | 1 tbsp (5 g) | |
| Brown rice (cooked) | 84 mg | 4.4 oz (125 g) | |
| Oats (rolled, cooked) | 61 mg | 4.4 oz (125 g) | |
| Blackstrap molasses | 48 mg | 1 tbsp (20 g) | |
| Peanut butter | 49 mg | 1.1 oz (32 g) |
CORE INSIGHTS
Magnesium might be a small mineral, but it has a big impact on your energy, muscles, heart, mood and mind.
The best way to get your daily magnesium is through real, whole foods — and Salt of the Earth electrolytes can help, providing 60mg or 15% of the average suggested 400mg daily intake per stick.
Stay strong, stay hydrated, stay salty.
