How much magnesium should I take per day? the recommended daily intake for women is 320 mg per day and for men it’s 420 mg per day. The most recommended forms of magnesium to take is magnesium glycinate or magnesium bisglycinate, (which are the same thing )or magnesium citrate, as these have the most bioavailable and absorbable forms for your body. The foods that contain the most magnesium in our diet are pumpkin seeds, cashews, almonds, peanuts, avocado, and my personal favorite, dark chocolate