Why Do We Need Magnesium?

Best High-Magnesium Foods and Supplements

Magnesium is an essential mineral that plays many important roles in the body.

Here are some reasons why we need magnesium:


Enzyme function: Magnesium is a co-factor for hundreds of enzymes involved in various biochemical reactions in the body. These enzymes are responsible for processes such as energy production, protein synthesis, and DNA synthesis.

Energy metabolism: Magnesium is involved in the metabolism of carbohydrates, proteins, and fats. It helps convert food into usable energy for the body.

Muscle function: Magnesium is necessary for proper muscle contraction and relaxation. It helps regulate muscle function and supports healthy neuromuscular transmission. Relaxed muscles can make it easier to fall asleep and reduce the likelihood of sleep disruptions caused by muscle cramps or discomfort.

Bone health: Magnesium works in conjunction with calcium and vitamin D to promote healthy bone development and maintenance. It contributes to bone mineralization and supports bone density.

Nervous system function: Magnesium plays a role in nerve impulse transmission and helps maintain a healthy nervous system. It helps regulate neurotransmitter levels and supports overall brain function.

Heart health: Magnesium is involved in maintaining a normal heart rhythm and supports cardiovascular health. It helps relax blood vessels, regulate blood pressure, and reduce the risk of arrhythmias.

Protein synthesis: Magnesium is essential for protein synthesis, which is crucial for building and repairing tissues in the body.

Sleep and relaxation: Magnesium is often associated with promoting better sleep and improving sleep quality. Magnesium has a calming effect on the nervous system, promoting relaxation and reducing stress. It helps regulate neurotransmitters, promoting sleep and reducing anxiety.


What foods are rich in magnesium


Magnesium can be found in a variety of foods. Here are some examples of foods that are good sources of magnesium:


Leafy green vegetables: Spinach, kale, Swiss chard, and collard greens are all rich in magnesium.

Nuts and seeds: Almonds, cashews, peanuts, pumpkin seeds, and sunflower seeds are all excellent sources of magnesium.

Legumes: Black beans, chickpeas, lentils, and kidney beans are legumes that provide magnesium.

Whole grains: Whole wheat, brown rice, quinoa, and oats contain magnesium. Look for whole grain options when choosing bread, pasta, and cereals.

Avocado: This creamy fruit is a good source of magnesium along with other nutrients.

Bananas: In addition to being a source of potassium, bananas also contain magnesium.

Dark chocolate: Dark chocolate with a high cocoa content is a delicious source of magnesium.

Fish: Fatty fish such as salmon, mackerel, and halibut contain magnesium.

Dairy products: Milk, yogurt, and cheese provide magnesium, along with other important nutrients.

Tofu: This plant-based protein source made from soybeans is also a source of magnesium.

It’s worth noting that the magnesium content in foods can vary depending on factors such as soil quality and processing methods. Including a variety of these magnesium-rich foods in your diet can help ensure an adequate intake of this essential mineral.



Best magnesium supplements of 2023


When it comes to magnesium supplements, there are various options available. Here are some popular and well-regarded magnesium supplements:

Here are some reputable magnesium supplement brands: Thorne Research, Pure Encapsulations, NOW Foods, Life Extension, Jarrow Formulas, Garden of Life. When choosing a magnesium supplement, consider factors such as the form of magnesium, dosage recommendations, and any specific requirements or preferences you may have.


Thorne Magnesium CitraMate 


  • Thorne is chosen by champions and trusted by 100+ pro teams.

  • Thorne is the only supplement manufacturer to collaborate with Mayo Clinic on wellness research and content.

  • Thorne is also a proud partner of 11 U.S. Olympic Teams.

Thorne Magnesium CitraMate



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Pure Encapsulations Magnesium (Glycinate)


  • From the #1 most recommended professional supplement brand, ranked highest in quality and trust* (*Among brands surveyed, Nutrition Business Journal 2016, 2020, Kaiser Associates 2014)

  • Made with only premium ingredients sourced from trusted suppliers and guided by our nutritional experts, tested for quality.

  • Non-GMO, gluten free, free form unnecessary binders, fillers and preservatives.

Pure Encapsulations Magnesium (Glycinate)



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Life Extension Magnesium 


  • With three different kinds of magnesium: magnesium oxide, magnesium citrate and magnesium succinate.

  • Sourced using only the finest raw ingredients with purity and potency.

  • Non-GMO, gluten-free, and manufactured in the USA—and a Certificate of Analysis is available for every product.

  • For over 40 years, Life Extension has developed advanced, effective formulas made with the highest standards and based on the latest scientific findings.

Life Extension Magnesium


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Remember that while magnesium can contribute to better sleep, it is only one factor among many that can influence sleep quality. Maintaining a consistent sleep schedule, creating a sleep-friendly environment, and practicing good sleep hygiene habits are also important for achieving optimal sleep.

It’s worth noting that the recommended daily intake of magnesium varies depending on factors such as age, sex, and individual health conditions. In certain cases, magnesium supplements may be recommended under the guidance of a healthcare professional to address specific deficiencies or health conditions.

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