> Getting enough [[sodium]] in the diet helps to retain magnesium, but both of them are lost easily when [[thyroid]] function is low; when the [[thyroid]] status is good, the requirement for magnesium is easily met by ordinary foods. The things I most often recommend for magnesium are the water from boiling greens such as beet, chard, turnip and kale, and coffee. Magnesium carbonate is a very good supplement, except that it can cause intestinal irritation. People tell me that they don't have bowel irritation from magnesium glycinate. Either Mg chloride or Mg sulfate with [[baking soda]] can be absorbed through the [[skin]]. > Both carbonate and glycine are beneficial in themselves, but each of the compounds has its own impurities. [[Supplements]] of citrate have other effects on metabolism, that could be harmful. > I haven't tried magnesium salicylate, but most magnesium compounds have been seriously irritating to my intestine; I have mixed [[baking soda]] with salicylic acid, and it seems similar to [[aspirin]]. If the magnesium doesn't cause irritation, it would be a good form of salicylate. Magnesium salicylate is popular for arthritis, and it releases salicylic acid in the intestine and blood. > Cooked green leaves, or the water they were boiled in, is a very good source of magnesium, with other minerals in safe ratio. Coffee is another good magnesium source.Over 72 trace minerals from the Great [[Salt]] Lake, with 99% of the [[salt]] removed, would be dirty [[salt]], without the [[salt]]. > All of the magnesium [[supplements]] that I have tried caused allergy symptoms and bowel [[inflammation]], but some people don't have a problem with magnesium carbonate or magnesium glycinate. I think it's best to use the foods with high magnesium content, and to start the [[thyroid]] slowly, allowing the tissues time to absorb magnesium; the other minerals, Ca, Na, and K, have antistress effects that spare magnesium.  > [Magnesium oxide] I don't recommend the oxide, because it's very poorly absorbed, but the carbonate is well absorbed. I don't recommend chemical [[supplements]] of magnesium, though, because they all contain some manufacturing impurities that can cause bowel [[inflammation]], such as hemorrhoids. Well cooked greens are very good sources, coffee and chocolate are, too. > [Magnesium malate] I haven’t seen it sold for a long time, but I think it’s o.k.; it’s good to watch for allergy reactions such as a headache. > [RDA for magnesium, 420 mg for an adult] With the average diet, that amount is enough. Good [[thyroid]] function, and plenty of [[calcium]], potassium, and [[sodium]] can decrease the amount of magnesium needed. > Getting enough sodium in the diet helps to retain magnesium, but both of them are lost easily when thyroid function is low; when the thyroid status is good, the requirement for magnesium is easily met by ordinary foods. The things I most often recommend for magnesium are the water from boiling greens such as beet, chard, turnip and kale, and coffee. Magnesium carbonate is a very good supplement, except that it can cause intestinal irritation. People tell me that they don't have bowel irritation from magnesium glycinate. Either Mg chloride or Mg sulfate with baking soda can be absorbed through the skin. [Source](https://lowtoxinforum.com/threads/ray-peat-email-advice-depository.1035/post-230414) > Magnesium supplements often cause bowel inflammation, and intestinal irritation can cause insomnia. [Source](https://lowtoxinforum.com/threads/ray-peat-email-advice-depository.1035/post-230414)