Magnesium
Magnesium is a mineral that helps:
- turn the food we eat into energy
- make sure the parathyroid glands, which produce hormones important for bone health, work normally
Good sources of magnesium
Magnesium is found in a wide variety of foods, including:
- spinach
- nuts
- wholemeal bread
- Whole grains and dark green, leafy vegetables are good sources of magnesium. Low-fat milk and yogurt contain magnesium as well.
- Dried beans and legumes (such as soybeans, baked beans, lentils, and peanuts) and nuts (such as almonds and cashews) provide magnesium.
How much magnesium do I need?
The amount of magnesium you need is:
- 300mg a day for men (19 to 64 years)
- 270mg a day for women (19 to 64 years)
What happens if I take too much magnesium?
Taking high doses of magnesium (more than 400mg) for a short time can causeĀ diarrhea.
There’s not enough evidence to say what the effects might be of taking high doses of magnesium for a long time.
Important Tip
You should be able to get all the magnesium you need by eating a varied and balanced diet.
If you take magnesium supplements, do not take too much as this could be harmful.
Having 400mg or less a day of magnesium from supplements is unlikely to cause any harm.
November 27, 2022
0