https://www.attherootnutrition.com/blog daily 0.75 2026-05-25 https://www.attherootnutrition.com/blog/magnesium monthly 0.5 2026-05-25 https://images.squarespace-cdn.com/content/v1/67aeabf7965a174e7b608dce/52980519-5732-46c7-9c61-23eb213c3c65/magnesium.jpeg Blog - Magnesium: The “Master Mineral” Involved in 100s of Reactions - Magnesium is one of the most important minerals in human physiology and one of the most common nutrient insufficiencies I see clinically. It’s involved in energy production, nervous system regulation, muscle function, blood sugar control, hormone health, detoxification, sleep, stress resilience, and more. About 50–60% of magnesium is stored in bone, most of the rest is intracellular (inside cells), and <1% circulates in blood — which is one reason testing can be tricky. https://images.squarespace-cdn.com/content/v1/67aeabf7965a174e7b608dce/138f1031-db8e-4be4-a303-90a4c8612f54/Screenshot+2026-05-20+at+12.52.38%E2%80%AFPM.png Blog - Magnesium: The “Master Mineral” Involved in 100s of Reactions Certain OAT markers can suggest increased magnesium need or functional insufficiency. Potential clues include: Elevated lactate or pyruvate → mitochondrial stress Elevated quinolinate → excitotoxicity/inflammation Oxalates → may correlate with low magnesium intake High beta-hydroxybutyrate → increased mineral demand during ketosis/undereating Elevated markers of oxidative stress Magnesium is also essential for: Krebs cycle enzymes ATP production Detoxification pathways So mitochondrial dysfunction patterns often increase suspicion for magnesium insufficiency. This image is showing the Citric Acid Cycle / Krebs Cycle with red boxes highlighting the steps magnesium is involved in. https://images.squarespace-cdn.com/content/v1/67aeabf7965a174e7b608dce/13cb8b15-54b2-4d6a-801a-ea74d6c35572/Magnesium+glycinate.png Blog - Magnesium: The “Master Mineral” Involved in 100s of Reactions - Magnesium Glycinate Magnesium glycinate is one of the most commonly recommended and well-tolerated forms of magnesium. In this form, magnesium is bound to glycine, an amino acid that also has calming effects on the nervous system. Because of this, magnesium glycinate is frequently used to support relaxation, sleep quality, stress resilience, anxiety, muscle tension, headaches, and PMS symptoms. It tends to be gentle on digestion and is less likely to cause loose stools compared to other forms, making it a good option for individuals with sensitive GI systems or those who do not need constipation support. Typical supplemental doses range from about 200–400 mg of elemental magnesium daily, though needs vary by person. https://images.squarespace-cdn.com/content/v1/67aeabf7965a174e7b608dce/bc397202-9b09-49bd-95c9-2632d8c7befe/Magnesium+Citrate.png Blog - Magnesium: The “Master Mineral” Involved in 100s of Reactions - Magnesium Citrate Magnesium citrate is magnesium bound to citric acid and is one of the more commonly available forms. It is generally well absorbed and has a more noticeable osmotic effect in the intestines, meaning it pulls water into the bowel and can help promote regularity. Because of this, magnesium citrate is often used for constipation support in addition to general magnesium replenishment. Some individuals tolerate it very well, while others may experience loose stools or GI urgency at higher doses. It can be particularly useful for people dealing with constipation, sluggish digestion, travel-related bowel changes, or increased muscle tension alongside reduced bowel motility. https://images.squarespace-cdn.com/content/v1/67aeabf7965a174e7b608dce/adaa0347-c78b-43fe-96a2-c3b6195f2e77/DFH+Magnesium+Malate.png Blog - Magnesium: The “Master Mineral” Involved in 100s of Reactions - Magnesium Malate Magnesium malate is bound to malic acid, a compound involved in mitochondrial energy production and the Krebs cycle. Clinically, this form is often used in individuals experiencing fatigue, muscle soreness, exercise intolerance, or fibromyalgia-type symptoms. Some people find magnesium malate feels slightly more energizing compared to glycinate, making it a popular option for daytime use or for athletes and highly active individuals. Because magnesium plays such an important role in ATP production, this form is often favored when mitochondrial support or physical recovery is a primary goal. https://images.squarespace-cdn.com/content/v1/67aeabf7965a174e7b608dce/16fc1842-e548-4f30-94be-7465f5559634/DFH+NeuroMag+Threonate.png Blog - Magnesium: The “Master Mineral” Involved in 100s of Reactions - Magnesium Threonate Magnesium threonate is a newer form that has gained attention for its potential effects on brain health and cognition. It is bound to threonic acid and may cross the blood-brain barrier more effectively than some other forms, which is why it is often marketed for cognitive support, memory, focus, and neurological health. While it may have unique neurologic benefits, magnesium threonate contains less elemental magnesium than many other forms, so it is not always the best option if the primary goal is correcting a broader magnesium deficiency. It is often used more strategically for brain-focused support. https://images.squarespace-cdn.com/content/v1/67aeabf7965a174e7b608dce/6fea2652-4d64-444d-bd89-aa82811478e5/Magnesium+Taurate.png Blog - Magnesium: The “Master Mineral” Involved in 100s of Reactions - Magnesium Taurate Magnesium taurate combines magnesium with taurine, an amino acid involved in cardiovascular, nervous system, and electrolyte regulation. This form is often used to support heart rhythm, blood pressure, nervous system calmness, and stress resilience. Because both magnesium and taurine help regulate excitability within the cardiovascular and nervous systems, magnesium taurate may be especially helpful for individuals experiencing palpitations, elevated stress, or cardiovascular concerns. https://images.squarespace-cdn.com/content/v1/67aeabf7965a174e7b608dce/940a0784-2ee8-4db2-9566-547b8d517de1/NatureMade+Magnesium+Oxide.webp Blog - Magnesium: The “Master Mineral” Involved in 100s of Reactions - Magnesium Oxide Magnesium oxide is one of the least expensive and most widely available forms, but it is also one of the more poorly absorbed forms of magnesium. Because of its lower absorption and stronger laxative effect, it is more commonly used for constipation relief than for correcting magnesium deficiency. Many over-the-counter magnesium supplements contain oxide because it is inexpensive and provides a large amount of elemental magnesium on paper, though much of it may not be well utilized by the body. For someone looking to meaningfully improve magnesium status, other forms are often preferred. https://images.squarespace-cdn.com/content/v1/67aeabf7965a174e7b608dce/a016a138-fd39-496a-a84b-d9c1e3ca199a/Magnesium+Chloride+Spray.png Blog - Magnesium: The “Master Mineral” Involved in 100s of Reactions - Magnesium Chloride Magnesium chloride is reasonably well absorbed and is commonly found in both oral supplements and topical products such as sprays, oils, lotions, and bath flakes. Oral magnesium chloride may support general magnesium replenishment, while topical forms are often used for muscle soreness, cramps, or relaxation. Evidence on transdermal magnesium absorption is somewhat mixed in the research, but many individuals report subjective benefits from topical use, particularly for muscle tension and recovery support. https://images.squarespace-cdn.com/content/v1/67aeabf7965a174e7b608dce/4493d360-a27e-4d46-afc6-98ffaefbd63f/Epsom+Salt+-+Magnesium+Sulfate.png Blog - Magnesium: The “Master Mineral” Involved in 100s of Reactions - Magnesium Sulfate Magnesium sulfate is best known as Epsom salt. It is commonly used in baths to support relaxation, muscle soreness, and recovery. Intravenous magnesium sulfate is also used medically in certain acute situations, such as severe magnesium deficiency, arrhythmias, migraines, or pregnancy-related complications like preeclampsia. Oral magnesium sulfate is less commonly used long-term because it has a strong laxative effect. https://images.squarespace-cdn.com/content/v1/67aeabf7965a174e7b608dce/12caee8f-5597-4576-96f5-4ca981f2c6b3/Magnesium+Aspartate.png Blog - Magnesium: The “Master Mineral” Involved in 100s of Reactions - Magnesium Aspartate Magnesium aspartate is magnesium bound to aspartic acid, another amino acid involved in cellular energy production. It is generally well absorbed and is sometimes included in electrolyte or sports recovery formulas. Some individuals may find it more stimulating due to aspartate’s role as an excitatory neurotransmitter, so it may not be the best choice for people who are highly anxious, sensitive, or struggling with insomnia. https://images.squarespace-cdn.com/content/v1/67aeabf7965a174e7b608dce/b54d2088-74df-49d7-862c-4164dabb67ad/TriMag+Supreme.png Blog - Magnesium: The “Master Mineral” Involved in 100s of Reactions - Magnesium Orotate Magnesium orotate is a less common form sometimes used in cardiovascular and athletic performance settings. Orotic acid plays a role in nucleotide synthesis and cellular energy metabolism, and some research has explored its potential role in heart health and exercise recovery. It tends to be more expensive and is used less commonly than glycinate, citrate, or malate. https://images.squarespace-cdn.com/content/v1/67aeabf7965a174e7b608dce/932e1ce7-98af-46aa-89ad-961c8bcc2e27/Multi+Magnesium.png Blog - Magnesium: The “Master Mineral” Involved in 100s of Reactions - Choosing the Right Form The best magnesium form often depends on the primary symptom picture: Stress, anxiety, sleep: Glycinate, taurate Constipation: Citrate, oxide Fatigue, exercise recovery: Malate, aspartate Brain/cognitive support: Threonate Cardiovascular support: Taurate, orotate Muscle soreness/tension: Glycinate, chloride, sulfate Sensitive digestion: Glycinate https://images.squarespace-cdn.com/content/v1/67aeabf7965a174e7b608dce/6b041c41-43ab-4101-90da-b5c11f9ea368/Re-lyteHydrationJars_NewLabel_AllFamily_Whitebackground_1296x.webp Blog - Magnesium: The “Master Mineral” Involved in 100s of Reactions While magnesium supplementation can be incredibly beneficial, some people may initially feel worse if underlying electrolyte imbalances are present. Because magnesium works closely with sodium, potassium, calcium, and hydration status, symptoms like fatigue, dizziness, headaches, palpitations, or weakness after starting magnesium may reflect a broader mineral imbalance, inadequate electrolyte intake, dehydration, or simply taking too high of a dose too quickly. This is one reason I often encourage clients to think about magnesium within the bigger picture of mineral and electrolyte balance rather than as a standalone supplement. Supportive habits like adequate hydration, balanced nutrition, and incorporating electrolytes can sometimes improve tolerance and effectiveness. I personally like Redmond Re-Lyte as a simple electrolyte option because it contains a balanced blend of minerals without excessive sugar or artificial ingredients. If you’d like to try it, you can use my code ATTHEROOT for a discount. https://images.squarespace-cdn.com/content/v1/67aeabf7965a174e7b608dce/15f5ad11-76ec-4414-8d0c-cc5661262478/Screenshot+2026-05-25+at+11.45.03%E2%80%AFAM.png Blog - Magnesium: The “Master Mineral” Involved in 100s of Reactions - Importantly, even individuals eating what appears to be a very “healthy” diet may still fall short on magnesium intake. Long-term low-carbohydrate diets, avoidance of legumes or whole grains, low overall calorie intake, limited intake of nuts and seeds, digestive dysfunction, chronic dieting, and high stress lifestyles can all contribute to suboptimal magnesium status. Because magnesium is involved in so many foundational physiologic processes, insufficiency can quietly impact energy production, nervous system regulation, blood sugar balance, recovery, and overall resilience long before a frank deficiency appears on standard lab work. https://images.squarespace-cdn.com/content/v1/67aeabf7965a174e7b608dce/1779731259401-3H82D9EAHY8RZ7L1F3YS/unsplash-image-J8_U_vokuKk.jpg Blog - Magnesium: The “Master Mineral” Involved in 100s of Reactions - Easy Daily Additions Pumpkin seeds Chia pudding Mineral water Dark leafy greens Beans/lentils Dark chocolate/cacao Smoothies with hemp/chia https://images.squarespace-cdn.com/content/v1/67aeabf7965a174e7b608dce/0fc052a0-9f6e-4b74-8326-1356f14f6aa6/Magnesium+Plate.png Blog - Magnesium: The “Master Mineral” Involved in 100s of Reactions - A High-Magnesium Meal Example Salmon Roasted sweet potato Spinach salad Pumpkin seeds Black beans Dark chocolate square Could easily provide: 250–400+ mg magnesium https://www.attherootnutrition.com/blog/is-butter-a-health-food monthly 0.5 2026-01-12 https://images.squarespace-cdn.com/content/v1/67aeabf7965a174e7b608dce/1768185650439-N8AMW5G536KD16PDRGKU/unsplash-image-094mP_CBdpM.jpg Blog - Is Butter a Health Food? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67aeabf7965a174e7b608dce/1768186441635-E3YBY4OIZCSWTD1ANNZF/unsplash-image-qTigcoSKke8.jpg Blog - Is Butter a Health Food? - Brands often recommended: Kerrygold Vital Farms Organic Valley Grassmilk https://www.attherootnutrition.com/blog/boost-your-immunity-this-flu-season-through-food monthly 0.5 2025-10-17 https://images.squarespace-cdn.com/content/v1/67aeabf7965a174e7b608dce/f232f372-ceda-4aa8-bf9f-2cf7cc2f83fe/blogatrn.jpg Blog - Boost your Immunity this Flu Season, Through Food - Stronger Immunity for Cold & Flu Season As we head into fall and winter, our immune systems are put to the test. The good news? With a few simple nutrition and lifestyle shifts, you can strengthen your body’s defenses and bounce back faster if you do get sick. https://images.squarespace-cdn.com/content/v1/67aeabf7965a174e7b608dce/1760730557303-Y6UGE9S0WSZ4KY80W7TQ/unsplash-image-s285sDw5Ikc.jpg Blog - Boost your Immunity this Flu Season, Through Food - About 70–80% of your immune cells live in your gut! A balanced microbiome trains your immune system to respond appropriately and not overreact. Here’s a few ways to balance your gut: Eat a variety of fruits and vegetables to nourish beneficial gut bacteria. Pro tip: Choosing produce that’s in season (bonus points if it’s from a local farmer’s market!) ensures you’re getting the most nutrient-dense options since they’re picked at peak ripeness. Focus on fiber-rich foods like fruits, vegetables, and whole grains and fermented items like yogurt, kimchi, or kefir. Weekly challenge: see how many times you can “make the rainbow” on your plate with whole foods – this will increase gut diversity and provide many health benefits! https://images.squarespace-cdn.com/content/v1/67aeabf7965a174e7b608dce/1760730781508-74CHZO8AXX6SW190MDG9/unsplash-image-KQBX7YTcGuc.jpg Blog - Boost your Immunity this Flu Season, Through Food - While food should always come first, certain supplements can offer extra support — especially during cold and flu season: Vitamin D: Helpful when sunlight exposure is limited. Vitamin C: Choose a whole-food form when possible for added antioxidants. Zinc Lozenges: Can shorten the duration of colds when taken at the first sign of symptoms. Probiotics: Look for blends containing Lactobacillus and Bifidobacterium strains to support gut and immune balance. Always consult your healthcare provider before starting any new supplement. https://www.attherootnutrition.com/blog/electrolytes-why-you-might-need-more-than-you-think monthly 0.5 2025-09-08 https://images.squarespace-cdn.com/content/v1/67aeabf7965a174e7b608dce/1757365651810-2DN03X0IDVC3LQSRTJF5/unsplash-image-_2EKK3841vU.jpg Blog - Electrolytes: Why You Might Need More Than You Think - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67aeabf7965a174e7b608dce/7bee7713-b4ab-47dc-bb86-4ff75d751c90/unsplash-image-TWIRIAizZFU.jpg Blog - Electrolytes: Why You Might Need More Than You Think - While everyone needs electrolytes daily, certain situations increase your body’s demand, including: Exercise and sweating Hot weather or sauna use Drinking mostly filtered water (minerals get stripped out) Stress (electrolytes are used up faster when cortisol is high) Pregnancy and breastfeeding (higher mineral needs) Living at altitude (increased respiration can shift fluid balance) Low-carb or keto diets (these flush out sodium and potassium) Frequent fatigue, headaches, muscle cramps, or irregular heartbeat https://images.squarespace-cdn.com/content/v1/67aeabf7965a174e7b608dce/3818d0ca-32ee-49cf-a3ad-d9f59d5c559d/Re-lyteHydrationJars_NewLabel_OnWhiteStrawberryLemonade-Front_740x.webp Blog - Electrolytes: Why You Might Need More Than You Think - There are plenty of electrolyte brands on the market but many contained added sugar, artificial sweeteners, colors, or fillers. That’s why I personally use and recommend Redmond’s Re-Lyte. Made with Redmond Real Salt, which is rich in trace minerals No artificial ingredients, dyes, or unnecessary sweeteners Balanced ratios of sodium, potassium, magnesium, and chloride Tastes clean and refreshing without being overly sweet It’s one of the few electrolyte brands I trust both personally and professionally. https://www.attherootnutrition.com/blog/blog-post-title-two-ah76b monthly 0.5 2025-03-13 https://images.squarespace-cdn.com/content/v1/67aeabf7965a174e7b608dce/1741902032386-YV4S42ARVDNAA23NL26Q/unsplash-image-RS0-h_pyByk.jpg Blog - Is Supplementing a Band-Aid Approach? https://images.squarespace-cdn.com/content/v1/67aeabf7965a174e7b608dce/1741902309536-UWQYKZYAVJG4URY0L1YN/unsplash-image-v0ZjnfxnP60.jpg Blog - Is Supplementing a Band-Aid Approach? - For estrogen dominance, a personalized approach might include: Nutrient-dense foods that support hormone balance (e.g., cruciferous vegetables, fiber-rich foods, healthy fats). Lifestyle changes that reduce toxin exposure (e.g., switching to non-toxic personal care products and minimizing plastic use). Digestive support to enhance estrogen clearance (e.g., probiotics, fiber, and adequate hydration). Stress management to support progesterone levels, if the issue is an imbalance between estrogen and progesterone. https://www.attherootnutrition.com/blog/blog-seed-oils monthly 0.5 2025-03-13 https://images.squarespace-cdn.com/content/v1/67aeabf7965a174e7b608dce/6614865b-66ac-4126-866d-21fbb26cd01d/Seed+oils+1.jpg Blog - Should You Avoid Seed Oils? Here's What You Need to Know - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/67aeabf7965a174e7b608dce/1741040276047-258I8EJJMVOTYPG0NURU/unsplash-image-zO2Qj5ySZng.jpg Blog - Should You Avoid Seed Oils? Here's What You Need to Know - Historically, humans consumed an omega-6 to omega-3 ratio of around 1:1 to 4:1. Today, the Western diet often has a ratio exceeding 20:1!!! This leads to pro-inflammatory conditions. Omega 3's (DHA and EPA, primarily from fish) counterbalance the inflammatory effects of omega 6's by producing anti-inflammatory eicosanoids and resolvins. However, many people lack sufficient omega-3 intake, allowing omega-6 metabolites to dominate. https://images.squarespace-cdn.com/content/v1/67aeabf7965a174e7b608dce/1741040363327-WGNIARRPRLJ86NP7OEFO/unsplash-image-MTny44oAFx0.jpg Blog - Should You Avoid Seed Oils? Here's What You Need to Know - Seed oils are in nearly all processed foods, making it easy to consume excessive amounts without realizing it. These include: Fried foods (french fries, chips, chicken tenders) Packaged snacks (crackers, cookies, granola bars) Salad dressings & condiments Processed meats and fast food Plant-based dairy / meat alternatives Take a look in your pantry and see how many of your packaged foods (even the organic ones!) contain a seed oil. https://www.attherootnutrition.com/blog/category/Vegetable+oils monthly 0.5 https://www.attherootnutrition.com/blog/category/Nutrition monthly 0.5 https://www.attherootnutrition.com/blog/category/Functional+medicine monthly 0.5 https://www.attherootnutrition.com/blog/category/Health monthly 0.5 https://www.attherootnutrition.com/blog/category/Seed+oils monthly 0.5 https://www.attherootnutrition.com/blog/category/PUFAs monthly 0.5 https://www.attherootnutrition.com/blog/tag/Vegetable+oils monthly 0.5 https://www.attherootnutrition.com/blog/tag/Nutrition monthly 0.5 https://www.attherootnutrition.com/blog/tag/Health monthly 0.5 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