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.

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