Type of Magnesium Top Health Benefits Best Sources Side Effects / Overdose Risks Magnesium Citrate Relieves constipation (mild laxative) Supports muscle relaxation May help with metabolic syndrome Supplements (capsules, powders) Some fortified beverages Natural citrus-based formulations May cause diarrhea or stomach cramps in high doses Magnesium Glycinate Reduces anxiety and stress Improves sleep quality Supports…

Mineral Top Health Benefits Richest Food Sources (per serving) Side Effects / Toxicity Risks Calcium Bone and teeth strength Muscle contraction Nerve signaling Blood clotting Yogurt – 415 mg Milk – 305 mg Cheddar cheese – 307 mg Kale – 180 mg Sardines (with bones) – 325 mg Excess may cause kidney stones, constipation, impaired…