Magnesium_healthsaints_2013Magnesium is a mineral that helps turn the food we eat into energy and helps 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, such as:

  • bread (especially wholegrain)



  • fish



  • meat



  • dairy foods



How much magnesium do I need?

The amount of magnesium you need is:

  • 300mg a day for men


  • 270mg a day for women



You should be able to get all the magnesium you need from your daily diet.


What happens if I take too much magnesium?

Taking high doses of magnesium (more than 400mg) for a short time can cause diarrhoea.

There is not enough evidence to say what the effects might be of taking high doses of magnesium for a long time.


What does the Department of Health advise?

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 because this could be harmful.

Having 400mg or less a day of magnesium from supplements is unlikely to cause any harm.

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