Magnesium

Magnesium is a mineral that helps turn the food we eat into energy. It also 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. The richest sources are:

• green leafy vegetables, such as spinach
• nuts

Other good sources include:

• bread
• 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 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.

What happens if I take too much magnesium?

Taking high doses of magnesium for a short time can cause diarrhoea.