• Sarahminda Czajka


Adrenal fatigue, anxiety, muscle exhaustion, muscle soreness, restlessness, insomnia, restless leg syndrome, chronic leg cramps, digestive cramps, digestive discomfort, loss of appetite, heart irregularity, High blood pressure, weak heart muscle, calcification of the arteries, osteoporosis, nerve pain, fibromyalgia, chronic gastrointestinal and renal issues, some mental disorders, and inflammation are all common symptoms of magnesium deficiency.

Don’t worry, I’ll wait.

Magnesium comes in several forms and these forms based on the amino acid, or other nutrient, to which the mineral magnesium is attached to for absorption in digestion. These forms are Magnesium Aspartate, Citrate, Glycinate, Hydroxide, Malate, Oxide, Sulfate, and Taurate. Each magnesium form has a particular function in the body based on the amino it is combined with.

Magnesium Aspartate

Best bioavailability; cellular energy production; post-work out recovery; muscle tone; improves muscle fatigue and hyperexcitability

Magnesium Citrate

Most commonly prescribed for bones, muscles, and regularity. Some loose stool effects

Magnesium Chloride

Dead Sea Mineral brine for bath salts/ also is a de-icing agent for roads

Magnesium Glycinate

Calming amino acid; bio available to muscles, organs, brain, bones, and nerves; best for sleep; used for chronic pain management

Magnesium Hydroxide

Non-absorbable form; used for cleansing; laxative; has rehydrating action to colon

Magnesium Malate

Used for fibromyalgia related pain, tenderness, and nerve spasms; improves ATP production; most bioavailable to the nervous system; anti-inflammatory

Magnesium Orotate

Heart and organ health; cellular repair in the heart improved; used to treat angina

Magnesium Oxide

Non-absorbable form; used for cleansing; same action as Milk Magnesia (laxative)

Magnesium Picolinate

Liquid; least beneficial form; no extra research available

Magnesium Sulfate

Intravenous preparation for internal use; more commonly known as Epsom Salt-external/bath use for bruises, sore muscles, sprains and skin conditions

Magnesium Taurate

Cardiac function; blood pressure reducer; natural antioxidant; central nervous system relaxant; potentiating effect on insulin sensitivity; antithrombotic effect

Magnesium L-Threonate

Crosses the blood-brain barrier; best for memory and brain cognition; research now suggests short-term to long-term memory conversion improved

*This Chart is always available in the Wellness Department

The most recent studies on magnesium deficiency show that over 65% of people are deficient enough in magnesium to warrant intensive care through supplementation, with another 15% well on their way. Among Americans, 68% are severely deficient. Since magnesium cannot be adequately measured using blood tests (only 1% present in blood), it can often be misdiagnosed or is never checked by doctors.

More bad: Very few foods are high enough in magnesium to not supplement, the highest quantities being in almonds.

Another issue is our proliferation of Calcium! Yes! These days dairy products are calcium enriched and the cereals are calcium fortified. This massive imbalance of our mega minerals has also driven down our absorption and availability of trace minerals and magnesium! The leading causes of osteoporosis have recently been linked primarily to poor amounts of magnesium and trace minerals in the diet (also D3, K2 and other factors), not calcium. To minimize the chance of osteoporosis, it is suggested to supplement magnesium throughout the life, as it is the main factor in the formation of the crystals which make up our skeletal mass.

The Cure-all: In clinical trials, it has been shown that persons with even 1 symptom of magnesium deficiency need to supplement 400mg or more of magnesium consistently for one year to show adequate improvement in overall health. For those reading, who are making connections between symptoms, the best remedy is multi-form magnesium. That refers to a magnesium supplement that is attached to multiple amino acids or an amino acid chelate.

We have a few great products that work well as a magnesium starting point.

VegLife Vegan Magnesium is triple sourced Magnesium, including Glycinate, Malate, and Citrate.

NOW Magnesium Transporters includes Magnesium Citrate, Taurinate (form of Taurate), Malate, Glycinate, and Aspartate.

NutriGold Magnesium Gold is a full spectrum amino acid chelate that is hypo-allergenic.

KAL Magnesium Glycinate comes in chewables, tablets, and softgels and is the ideal starting point for children with muscles cramps, soreness, and growing pains. For those dealing with sleep and pain issues, the glycinate form has been used in chronic pain management therapies.

Food Sources: based on 3.5 ounces or 100 grams serving

Almonds: 270 mg

Spinach: 273mg

Pumpkin seeds: 262 mg

Peanuts: 168 mg

Come in and talk to Wellness staff member to get the best magnesium for you!

Further Reading!


Trace Minerals (Microminerals) - minerals needed minute quantities, but are important to the body’s functions. These include: Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Selenium, Silicone, Sulfur, Vanadium, and Zinc.

Mega Minerals (Macrominerals) – minerals needed in bulk quantities to regulate system functions and skeletal frame integrity, among other functions. These include: Calcium, Magnesium, Sodium, Potassium, and Phosphorous

Amino Acid Chelate – a mineral form in which the mineral has been molecularly attached to amino acids

Glycine (Glycinate) - a non-essential amino acid, used to help create muscle tissues and convert glucose into energy. It is vital for maintaining healthy central nervous and digestive systems

Taurine (Taurate) - a sulfur-containing amino acid important in the metabolism of fats and is vital to the cardiovascular system.

Malic Acid (malate) - Malic acid is involved in the Krebs Cycle, a process the body uses to make energy.

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