Navigating Magnesium Supplements
for Chattanooga and Beyond
As of the time of publication, PubMed has over 121,000 research articles on magnesium. And there are over 11 types of magnesium. So, how in the world can you figure out where to start with magnesium?
Our supplement experts did all the work to gather the most important information and help you navigate everything you might want to know about magnesium supplements in the information below.
Click a link to get to the topic you want to cover. Or scroll and learn as you see something interesting.
SHOULD I TAKE MAGNESIUM SUPPLEMENTS?
Magnesium is crucial to our health. As a matter of fact, it's needed for over 300 biochemical reactions in the body.
But did you know that 85% of all Americans are deficient in magnesium? That's why Ed Jones, Founder of Nutrition World, says it's one of the top 3 MUST HAVE supplements.
Best Magnesium Supplements by Health Outcome
When to Take Magnesium Supplements
for Maximum Effectiveness
The best time to take magnesium supplements are with a meal. Other than that, you can take them any time of day and night. Typically, you'll be taking 2 - 3 capsules, so taking one in the morning and 1 - 2 at night can work well. Especially if you're taking it to help you sleep.
HOW MUCH MAGNESIUM?
As with most nutrients, there's the FDA's recommended daily allowance (RDA). And then there's the amount of magnesium your body needs for optimal health. We've put together both for your review here.
SIDE EFFECTS OF MAGNESIUM
Many people ask questions about whether or not magnesium causes side effects. We answer your most frequently asked questions here.
COMPANION SUPPLEMENTS
ENHANCING MAGNESIUM
You increase the bioavailability of magnesium with supplement pairing. Taking supplements is like playing in an orchestra. A single instrument can sound beautiful. But the playing of the instruments together is breathtaking. So, use your supplements in concert to get the most from your investment.
Take magnesium with Vitamin K and Vitamin D and fats to make magnesium more available to your body when you take it as a supplement.
Food Sources With Magnesium
Notes about food with magnesium...
Our bodies only absorb about 30% to 40% of the magnesium we ingest in food.
The table below shows the average amount of magnesium in the food sources listed. However, there are factors that can cause the amount to be greater (or more likely less) than what is listed below. One main culprit that decreases the amount of Magnesium found in food is soil depletion from conventional farming practices.
| Magnesium in Food Sources | Magnesium Amount |
|---|---|
| Spinach | 78 mg in 1/2 cup |
| Swiss Chard | 75 mg in 1/2 cup |
| Collard Greens | 25 mg in 1/2 cup |
| Kale | 23 mg |
| Broccoli | 9 mg in 1/2 cup |
| Almonds | 3 mg in 1 almond |
| Cashews | 72 mg in 1 oz (about 18 cashews) |
| Pumpkin Seeds | 150 mg in 1 oz (around 150 seeds) |
| Chia Seeds | 111 mg in 1 oz (around 2 -3 Tbsp) |
| Black Beans | 60 mg in 1/2 cup |
| Edamame | 50 mg in 1/2 cup |
| Lima Beans | 40 mg in 1/2 cup |
| Quinoa | 60 mg in 1/2 cup |
| Milk (nonfat) | 24 mg in 1 cup |
| Avocados | 58 mg in 1 avocado |
| Bananas | 32 mg in 1 medium banana |
Magnesium Supplement Product Reviews
At Nutrition World, we try products before we put them on the shelves. Here are some reviews of different magnesium supplement products we've tried so you don't have to.
