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Magnesium is a mineral found in the earth, sea, plants, animals and humans and it is the fourth most abundant mineral in the human body.

About 60% of the magnesium in your body is found in bone, while the rest is in soft tissues, muscles and fluids, including blood.

Magnesium plays several important roles in the health of your body and brain and every cell in your body contains it and needs it to function.

An adequate intake of magnesium can help prevent problems with bones, the cardiovascular system, diabetes and other functions.

Your body can’t function optimally without this important mineral, however, you may not be getting enough of it, even if you eat a healthy diet.

Benefits of magnesium

  • Fights depression
  • Lowers blood pressure
  • Has anti-inflammatory benefits
  • Prevents migraines
  • Reduces insulin resistance
  • Improves PMS symptoms
  • Combats asthma

How much should I take?

The recommended daily intake is 400-420 mg per day for men and 310-320 mg per day for women. You can get it from both food and supplements.

Magnesium may boost exercise performance. During exercise, you may need 10-20% more magnesium than when you’re resting, depending on the activity.

Food sources of magnesium

  • Pumpkin seeds
  • Dark chocolate
  • Black beans
  • Quinoa (cooked)
  • Cashews
  • Avocado
  • Salmon
  • Spinach (boiled)

What is its bioavailability?

The bioavailability of a nutrient is the degree to which it is absorbed and retained in the body for use. Magnesium has a medium level bioavailability. It is mainly absorbed in the small intestine.


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