What Magnesium is Safe to Take?

Magnesium rich foods list

Nature’s Miracle Mineral

 Magnesium is essential for life and is required for enzyme and hormone production, balance and release. Magnesium is also a key element in regulating brain health, cortisol, muscle and nerve function, reproduction, blood pressure regulation, DNA, RNA, and protein synthesis, cellular energy production and adrenal balance, healthy emotional response systems, digestion, thyroid balance, memory, sleep, heart health and so much more. 

Our ancestors used to eat a wild diet rich in magnesium. In today’s world, our grains, protein sources and produce are genetically manipulated or modified. This change in the way nature intended reduces nutrition by 30%+. Not everyone can afford organic non-gmo. 

With the lack of good magnesium in our diet and supplementation that is laboratory produced for money-making and profit, we still will not get enough magnesium. 

Have you ever gone to a store to buy a supplement that was suggested to you in an article or by a friend for a specific symptom and found yourself confused by all the formulations and brands to choose from? You could easily harm your health further if you don’t know what it is you’re taking. 

Note to the wise – Never EVER blindly take a shot, medication, supplement, or ingest anything that you do not know everything about it including what is in it, the benefits and the side effects! Be mindful that doctors only refer to something called the “Physicians Desk Reference” for a cross-reference of symptoms to medications. A good physician will know the side effects when you ask them! And ASK THEM. But some will not disclose all the nasty side effects, so make sure to consult mayoclinic.org or google side effects before you begin a new supplement or prescription.

Magnesium Deficiency

Over 50% of the population is magnesium deficient. Stress, exercise, diarrhea and other factors can deplete your body of magnesium. Some metabolic enhancing supplements can deplete your body of magnesium. Coffee drinkers are particularly at risk as coffee tends to not only deplete your body of calcium but as a diuretic, it can drain your body of electrolytes including magnesium. 

Symptoms of magnesium deficiency include: 

  • Leg cramps – charlie horse cramps
  • insomnia
  • autoimmune disease
  • fibromyalgia
  • anxiety
  • high blood pressure
  • type 2 diabetes
  • fatigue
  • migraines
  • osteoporosis
  • bone spurs
  • poor dental integrity
  • constipation
  • poor concentration
  • Men: 400–420 mg
  • Women: 310–320 mg
How much magnesium is in your food?
  • Sunflower seeds, raw – hulled: Service Size 1/2 cup, 227 mg
  • Pumpkin seed – kernels: Serving Size 1 oz, 168 mg
  • Almonds, dry roasted: Serving Size 1 oz, 80 mg
  • Spinach, boiled: Serving Size ½ cup, 78 mg
  • Cashews, dry roasted: Serving Size 1 oz, 74 mg
  • Pumpkin seeds in shell: Serving Size 1 oz, 74 mg
  • Black beans, cooked: Serving Size ½ cup, 60 mg
  • Edamame, shelled, cooked: Serving Size ½ cup, 50 mg
  • Dark chocolate -60-69% cacoa: Serving Size 1 oz, 50 mg
  • Peanut butter, smooth: Serving Size 2 tablespoons, 49 mg
  • Bread, sprouted wheat: Serving Size 1 slices, 45 mg
  • Avocado, whole: Serving Size 1 cup, 44 mg
  • Potato, baked with skin: Serving Size 3.5 oz, 43 mg
  • Rice, brown, cooked: Serving Size ½ cup, 42 mg
  • Yogurt, plain, low fat: Serving Size 8 oz, 42 mg
  • Oatmeal, sprouted: Serving Size 1/4 cup, 40 mg
  • Kidney beans, canned: Serving Size ½ cup, 35 mg
  • Banana: Serving Size 1 medium, 32 mg
  • Cocoa powder– unsweetened: Serving Size 1 tablespoon, 27 mg
  • Salmon, Atlantic, farmed: Serving Size 3 oz, 26 mg
  • Milk: Serving Size 1 cup, 24–27 mg
  • Halibut, cooked: Serving Size 3 oz, 24 mg
  • Raisins: Serving Size ½ cup, 23 mg
  • Chicken breast, roasted: Serving Size 3 oz, 22 mg
  • Beef, ground, 90% lean: Serving Size 3 oz, 20 mg
  • Broccoli, chopped & cooked: Serving Size ½ cup, 12 mg
  • Rice, white, cooked: Serving Size ½ cup, 10 mg
  • Apple: Serving Size 1 medium, 9 mg
  • Carrot, raw: Serving Size 1 medium, 7 mg
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Quick Story - I have struggled with IBS-C since I was a kid. Never thought much of it most of my life. As an aging adult, hot flashes lasted for me for almost 20 years. Trial and error taught me you just cannot use an official "fact checked" website, but to thoroughly understand the science of something including the side effects of too much magnesium. When I realized my Hypothalamus-adrenal axis was off after suffering nightsweats for almost 20 years, I learned that magnesium was the key to the balance. What I didn't realize was it's the nature intended version. I used a recommendation from a Naturopath to use oxide(not naturemade) as she said it would also resolve my constipation. The picture is bigger than just those two symptoms. I realized after a day of cramps, diareah and pain, that oxide can actually harm your intestines and liver if to much is taken. The solution was a little Marshmallow root to sooth the side effects and switching to Magnesium-theanate. My hot flashed stopped and my bowls settled down. -experience is the teacher. Do your own homework and work with the RIGHT holistic health practicioner!

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Remember that you need to read all labels, including the “inactive” filler ingredients. Sometimes the solution in a vaccination, coating on a vitamin, over-the-counter medication or prescription can cause an undesirable reaction or repercussion that may ruin your day or worse, ruin your health! Doctors are trained to medicate, not heal, YOU are the one in control of your health and always have the right to ask questions or say NO!

What Kind of Magnesium is the Right Choice for me?

Magnesium Oxide

This form is the most prescribed by doctors. It is lab-created and derived from the base of magnesium but patented and can be prescribed. Natural occurring elements cannot be prescribed, only recommended.

Magnesium oxide is regularly prescribed as an antacid to relieve heartburn, sour stomach, or acid indigestion. It also may be used as a laxative for short-term use only, rapid emptying of the bowel (before surgery, for example). This form of magnesium is not bio-identical and is less absorbed by the body. It should not be used repeatedly as it could cause toxicity, damage to liver or digestive track or both.

Magnesium Citrate

Magnesium citrate is magnesium + citric acid and usually comes in a saline or liquid form. It is very much like oxide with similar side effects, indications with one exception. It can actually cause a reverse effect after use by creating even more constipation symptoms.

Ancient Nutrition Magnesium supplimentMagnesium Chelate

This form is highly absorbable by the body, the most natural form. It easily bonds to amino acids.

Magnesium Glycinate

This is a chelated form of magnesium that tends to provide high levels of absorption and bioavailability and is typically considered ideal for those who are trying to correct a deficiency.

Magnesium Threonate

It is a newer, emerging type of magnesium supplement that appears promising, primarily due to its superior ability to penetrate the mitochondrial membrane, and may be the best magnesium supplement on the market.

Magnesium Chloride Oil

This magnesium is in oil form. It can pass through the skin and into the body. For those who struggle with digestive issues like malabsorption or have had their intestines removed, this is the best form of magnesium to take.

About Me
Hi! I’m Susan

I am a Holistic Health and Wellness Coach with over 15 years of experience, research and have lived and resolved my own health issues. I have a passion to give people hope and healing through Holistic Medicine.

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