GOOD SOURCES OF MAGNESIUM: Where to get it, how much magnesium do you need, and why you should take it

What are some good sources of magnesium? and how much do you really need? Maybe you’ve asked yourself these questions, given that we often hear that magnesium is super important.

Let’s start with why magnesium is important? Believe it or not, this mineral plays a role in over 300 enzyme reactions in the human body. It also helps our skeletal, cardiovascular, and also our immune systems. Magnesium can also help with diabetes, migraines, and anxiety.

Read on to find out more about the benefits, dosage, forms, and sources of magnesium.

Why are good sources of magnesium important for your body?

A picture of a man in a good shape stretching on a race track, with an X-ray of his bones, which are strong because of magnesium.


Magnesium is essential for bone health and formation. For instance, research shows a connection between correct magnesium intake and higher bone density. Also improved bone crystal formation, and a lower risk of osteoporosis in females after menopause. 

It also helps to regulate calcium and vitamin D levels. Which are two other nutrients vital for bone health.

Heart and blood vessels

Like other muscles, the heart needs magnesium to be healthy.For example a  2018 review found a relation between magnesium deficiency and an increase in the risk of cardiovascular problems, heart attacks, and strokes. 

Magnesium also helps to regulate high blood pressure. By helping blood vessels relax. It affects the metabolism of sodium, potassium, and calcium.  


Magnesium is helpfullin the synthesis, release, and activity of cells of the immune system. It is also necessary for vitamin D to work.


Research shows that high magnesium diets are connected with a lower risk of type 2 diabetes. A possible explanation could be the role magnesium plays in glucose and insulin metabolism.

Magnesium deficiency may actually worsen insulin resistance. Which is a condition that often leads to type 2 diabetes. On the other hand, insulin resistance may cause low magnesium levels.


Magnesium deficiency can affect neurotransmitters. It can also restrict blood vessel constriction. Which are factors that link to migraines. According to a review, magnesium therapy may be useful for preventing migraines.


Magnesium levels may be related to mood disorders like depression and anxiety.

According to a review from 2017, low magnesium levels may cause higher levels of anxiety. This can be explained by activity in the hypothalamic-pituitary-adrenal (HPA) axis. Which to clarify is a set of three glands that control our reaction to stress.

How much magnesium do you need? 

A picture of two adult men and women on a beach, with spread arms and in good mood, because they get enough magnesium.

Our body naturally has magnesium, but cannot make it on its own. So the amount we need depends on our age and gender. For instance, women aged 19 or older need 310 milligrams (mg) a day. 350 mg if they are pregnant. Adult men under 30 need 400 mg a day. 420 mg if they are over 30.

Having a magnesium deficiency is rare in healthy people who eat a balanced diet. However, you might be more prone to have low magnesium levels if you have another health condition. Also If you’re taking certain medicines, or as a result of a restricted diet low in vegetables and nuts.

If you do have a magnesium deficiency, you might experience symptoms such as;

muscle twitches



muscle weakness

high blood pressure

irregular heartbeat


mental disorders

What are good sources of magnesium? 

Many people get enough magnesium through the foods they eat. To clarify the richest source of magnesium is in fish, such as salmon, pollock, mackerel, or halibut. However, You can find it in green vegetables, like spinach, nuts, beans, peas, and whole-grain cereals. 

However, in addition to these sources of magnesium, you might need to take magnesium supplements . You can take them in the recommended amounts of  65 mg/day for children ages 1-3. 110 mg/day for children ages 4-8. 350 mg/day for adults, and children ages 9 and up.

Not all sources of magnesium are equal

A picture of dark chocolate, carrot, oranges, salmon, yams, eggs, milk, parsley, apples and other food that are good sources of magnesium.

Magnesium comes in different forms: 

Magnesium citrate is one of the most commonly recommended sources of magnesium. It has a laxative effect and is used to clean the intestines before surgery or as a preparation for certain procedures. (e.g., colonoscopy, radiography), usually with other products. In addition, It may also be used for the relief of constipation. 

Magnesium gluconate is used to prevent and treat low amounts of magnesium in the blood. In addition, It can be used to treat symptoms of too much stomach acid such as heartburn, and acid indigestion. 

Magnesium glycinate is the go-to form of magnesium for doctors. Together with magnesium citrate, it is more bioavailable than other common forms of magnesium. It is a great option for magnesium supplementation. 

Goodwill Pharma’s Magnewill Rapid contains optimal doses of these three salts in their water-soluble form, which makes them readily available.

The takeaway 

To sum up, Magnesium is one of the essential pieces of the health puzzle. You should know which forms and doses you need and what benefits they will bring you. 

To get more interesting information about magnesium and other minerals, read our News






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