Take magnesium citrate, which helps relieve constipation, or magnesium L-threonate, known for its potential brain-boosting benefits. But which types support your heart—and why does it matter?
Related: Magnesium Glycinate Vs. Citrate: Which Magnesium Supplements Should You Be Taking?
How Do I Get More of These Specific Magnesium Types?
If you're looking to support heart health with one of these targeted forms, a supplement is your best bet. Look for labels that clearly list “magnesium glycinate” or “magnesium taurate,” and be sure to consult your doctor first—especially if you take medications or have an existing health condition.
“For heart health specifically, I’d suggest the higher end of that range, especially for individuals under stress or taking medications like diuretics that can deplete magnesium,” Dr. Rizik explains.
Considering magnesium plays a vital role in everything from heart and brain health to gastrointestinal health and sleep, reassessing your intake might just be the health move you didn’t know you needed.
How To Get Enough Magnesium in Your Diet
Getting 310 to 420 mg of magnesium daily might sound like a lot, but it’s doable with the right foods. Here’s how much magnesium you’ll find in some common (and delicious) options:
1 ounce of almonds: 80 mg½ cup of black beans: 60 mg ½ cup of quinoa: 60 mg8 oz of plain, low-fat yogurt: 42 mg½ cup of cooked spinach: 78 mg1 medium banana: 32 mg 1 medium potato with skin: 48 mg1 oz of dark chocolate: 64 mgSo, what does hitting 320 mg of magnesium in a day actually look like? You could whip up a quinoa bowl with almonds, spinach and black beans—plus whatever else you’re craving—and pair it with yogurt. Done. Or, go for a snack plate with almonds, a banana, and a couple of ounces of dark chocolate to sneak in another 80+ mg. And hey, some days just call for all dark chocolate. No judgment here.
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Related: This Is What Happens to Your Body When You Get Enough Magnesium Every Day
Sources
Dr. David Rizik, MD, MSCAI, a doctor who’s board-certified in interventional cardiology and internal medicineMagnesium. National Institutes of HealthMagnesium Citrate. MedlinePlusA Magtein, Magnesium L-Threonate, -Based Formula Improves Brain Cognitive Functions in Healthy Chinese Adults. Nutrients.Iron (II) taurate, magnesium taurate and magnesium acetyl taurate as sources of iron or magnesium added for nutritional purposes in food supplements. European Food Safety Authority.The Role of Dietary Magnesium in Cardiovascular Disease. NutrientsMagnesium. Harvard School of Public HealthPerspective: The Case for an Evidence-Based Reference Interval for Serum Magnesium: The Time Has Come. Advances in NutritionSigns You May Have a Magnesium Deficiency. Cleveland Clinic25 Magnesium-Rich Foods You Should Be Eating. Cleveland ClinicHence then, the article about i m a cardiologist these are the 2 best types of magnesium for heart health was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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