Magnesium Supplements: Your Complete Guide

Wondering if you should take magnesium supplements? How much? How often? Which kind? Possible side effects?

We help you find the answer to all your magnesium supplements questions in this complete guide below.

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.


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.


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.


Many people ask questions about whether or not magnesium causes side effects. We answer your most frequently asked questions here.



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
Spinach78 mg in 1/2 cup
Swiss Chard75 mg in 1/2 cup
Collard Greens25 mg in 1/2 cup
Kale23 mg
Broccoli9 mg in 1/2 cup
Almonds3 mg in 1 almond
Cashews72 mg in 1 oz (about 18 cashews)
Pumpkin Seeds150 mg in 1 oz (around 150 seeds)
Chia Seeds111 mg in 1 oz (around 2 -3 Tbsp)
Black Beans60 mg in 1/2 cup
Edamame50 mg in 1/2 cup
Lima Beans40 mg in 1/2 cup
Quinoa60 mg in 1/2 cup
Milk (nonfat)24 mg in 1 cup
Avocados58 mg in 1 avocado
Bananas32 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.

All the Nutrition World Magnesium Supplements Tips

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Let’s Get Real About Diabetes

By Ed Jones | November 6, 2023
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Vitamin D: Vitamin or Hormone?

By Ed Jones | February 17, 2023
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What Is a Magnesium Deficiency? Let’s Take a Closer Look.

By Nutrition World | February 23, 2022
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How to Treat the Agony of Hemorrhoids with Natural Remedies

By Ed Jones | January 22, 2022
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Pregnancy Supplements

By Cady Kuhlman | October 27, 2021
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Magnesium: A Potential Nutrient For Unlocking Your Optimal Health

By Ed Jones | August 25, 2021
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Vitamin D Deficiency: An Ignored Pandemic

By Ed Jones | August 6, 2021
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Top 5 Supplements for Vegans to Protect Your Health

By Brianna Taylor | April 15, 2021
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EMF Protection: The Truth About EMF

By Ed Jones | August 27, 2020
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External Resources for Magnesium Supplements