The recommended daily intake of magnesium varies slightly by age and gender, but according to the NHS and U.S. dietary guidelines:
- Adult men should get around 300 mg per day
- Adult women should aim for about 270 mg per day
That’s not difficult to achieve through a balanced diet. Magnesium is naturally found in:
- Almonds, cashews, and peanuts
- Spinach and kale
- Whole grains like brown rice and oats
- Black beans and lentils
- Avocados and bananas
Health authorities caution against taking more than 400 mg a day from supplements, as higher doses can cause health complications, especially over time.
If you’re concerned about magnesium levels, it’s always better to get tested before starting any supplement. A simple blood test can determine whether you truly need extra magnesium or if your diet is already meeting your body’s needs.
The Social Media Supplement Trap
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