The 7 Most Common Magnesium Types, Explained

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Paul Saladino11m · 2025-10-24

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Claims Supported

34

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Well SupportedPlasma or red blood cell magnesium tests are useful for ruling out severe deficiency but should not be used to determine optimal or sufficient magnesium levels.Well SupportedPhytic acid in oats can inhibit the absorption of divalent cations like calcium, iron, and magnesium when consumed with other foods.Well SupportedTwo cups of spinach contain approximately 450mg of oxalates, which can interfere with nutrient absorption.Well SupportedMagnesium glycinate is often used for sleep and is well-absorbed, with glycine potentially having a calming effect and lowering body temperature.Well Supported

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Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

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Coconut water is a good source of electrolytes beneficial for rehydration during exercise.

Well SupportedMagnesium supplementation is generally safe, with the primary risk being gastrointestinal distress.

Well SupportedMeat provides approximately 25mg of magnesium per 100g.

Well SupportedPhysically active individuals may require 10-20% more magnesium than the RDA due to losses through sweat.

Partially SupportedCacao can be high in heavy metals such as lead, mercury, cadmium, and arsenic, necessitating careful testing of the certificate of analysis.

Well SupportedIndividuals consuming cacao products should ensure they are tested for low heavy metal content or monitor their own heavy metal levels.

Partially SupportedWhen sodium intake is insufficient, the body can lose up to ten times the amount of magnesium in sweat.

Not SupportedMagnesium citrate is poorly absorbed and primarily acts as a laxative.

Partially SupportedMagnesium L-threonate is hypothesized to cross the blood-brain barrier more readily than magnesium bisglycinate or glycinate.

Partially SupportedFoods like beans, nuts, spinach, and grains are not bioavailable sources of magnesium for humans.

Limited ResearchEpsom salt baths do not meaningfully increase blood magnesium levels despite potentially relaxing muscles.

Partially SupportedAn animal-based diet can provide the recommended daily allowance of magnesium (~400mg) through foods like orange juice, milk, coconut water, and meat.

Partially SupportedConsuming multiple cups of milk or fresh-squeezed orange juice daily can contribute a significant amount of magnesium to the diet.

Partially SupportedProton pump inhibitors can decrease magnesium absorption.

Partially SupportedAlcohol increases magnesium excretion.

Not SupportedChatbot recommendations for magnesium sources are inaccurate.

Partially SupportedBananas contain around 32mg of magnesium, and avocados contain a similar amount.

Partially SupportedWhen choosing chocolate, select products with the lowest tested heavy metal content.

Not SupportedTaurine, an amino acid found in meat, supports the argument against vegan and vegetarian diets.

Partially SupportedSome mineral waters, like Gerolsteiner, can be moderate sources of magnesium.

Partially SupportedMagnesium levels in grains have declined by 20-30% since the 1940s.

Partially SupportedChronic gut issues like ulcerative colitis and Crohn's disease can lower magnesium absorption.

Partially SupportedThe best food sources of magnesium lack phytic acid and oxalates, excluding grains and beans.

Partially SupportedHarden Soil's chocolate sea salt whey protein is made with high-quality, cold-processed whey and the lowest heavy metal cacao available, sweetened with maple syrup and containing no stevia, artificial flavors, or gums.

Partially SupportedCaffeine increases magnesium excretion, suggesting supplementation may be needed to offset losses.

Partially SupportedMagnesium malate and taurate are well absorbed and suitable for increasing magnesium levels.

Partially SupportedInsulin resistance can lower magnesium levels.

Not SupportedIndividuals with MTHFR or other methylation polymorphisms should potentially avoid magnesium glycinate, as excess glycine may deplete methyl groups.

Limited ResearchTopical magnesium may not meaningfully increase body magnesium levels but may benefit surface skin conditions.

Limited ResearchSwimming in magnesium-rich waters like the ocean is not proven to meaningfully raise total body magnesium levels.

Partially SupportedMineral waters should be checked for heavy metal contamination via their certificate of analysis.

Partially SupportedMagnesium taurate is a preferred form of magnesium due to taurine's benefits for cardiovascular and endothelial health.

Partially SupportedMagnesium 3-Threonate is reasonably well absorbed and may have better brain penetration than other magnesium forms.

Partially SupportedMagnesium malate may potentially aid energy regulation due to malate being an intermediate in the Krebs cycle.

Partially SupportedLow magnesium levels can be caused by poor diet, insulin resistance, excessive alcohol consumption, or medications.