Jun 29, 2009

Mineral Facts: Magnesium, 12 Facts, 8+ Sources

This is a start of several posts on minerals. As more posts are added on the topic, you'll be able to look at just those posts by visiting the "Mineral Facts" link in the Categories list or just below this post.

Here are some Magnesium facts:

  1. About 60% of this mineral is found in our bones
  2. Magnesium is needed so our bodies can metabolize (use) Vitamin C, phosphorus, potassium and sodium.
  3. Take with calcium, it helps the calcium utilize calcium properly, some suggest taking magnesium:calcium in a 1:2 ratio. So if you're taking 250 mg. Calcium, take with 125 mg. Magnesium
  4. Magnesium benefits the bones and teeth.
  5. Consider this mineral if you are having trouble with restless leg syndrome.
  6. Enzymes are important to our bodies, that's a topic for another post. For now, just know that over 300 enzymes are made more useful to the body by magnesium.
  7. Helps with insulin production.
  8. Magnesium comes in different forms, two of the best are Citrate and Malate. 
  9. Magnesium has a relaxing affect on the smooth muscle tissues in the body, which may account for the following benefits:
  10. May reduce the frequency of migraines
  11. May reduce severity of asthma attacks
  12. May help with PMS symptoms
Food Sources for Magnesium:
  1. Green Leafy vegetables (central atom in the chlorophyll molecule)
  2. Figs
  3. Grapefruit (remember, Grapefruit is contraindicated with many meds...visit this link for more information on this)
  4. Apples
  5. Lemons
  6. Peanuts
  7. Whole-Grain Bread
  8. Natural un-refined Cereal
350 mg. is the generally agreed to be the maximum to take in supplement form, this can vary depending upon the individual. Excess amounts may cause diarrhea.

Updated 3/21/16 


  1. This is fabulous information! I take magnesium supplements and now I know to be sure and use the right ratio according to my calcium intake. Also, since it's such a vital mineral, I'll be sure I get it from plenty of the food sources you mentioned.

    Thanks! As always, I'm so happy I dropped by!

  2. Thanks for this update. So, what about the quantity in most multiple vitamins? Is there an increased need for people suffering from specific diseases? So much to learn that is why I enjoy coming to this site.

  3. Hi Rosie,

    I take a multi plus a supplement called NutriCalm especially for people who have lives that are a bit stressful that contains extra vitamin B's and C's. I also take a calcium supplement, because stress can be hard on the bones...the nerves pull calcium during times of stress. I use specific herbs for specific things that come along the way.

    So yes, while we all need the same basic things, no two of us are the same, and depending upon our genetic background (heredity), health concerns, the environment we live in, etc., there may be specific supplements that will benefit those additional needs.

  4. Eileen,

    Thank you...if you are taking more magnesium than the "ratio amount" indicated for calcium, that is okay, just posted the ratio for those who may not be taking any magnesium with their calcium at all, or wonder why it is included with most calcium supplements.

    Thanks so much for stopping by!