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Magnesium

Magnesium

Magnesium is a mineral found in a wide variety of foods. The richest sources are green leafy vegetables (such as spinach) and nuts. Good sources include bread, fish, meat and dairy foods.

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

300 mg a day for men
270 mg a day for women

Magnesium has a number of important functions. It helps to convert food into energy and ensures that the parathyroid glands work normally. The parathyroid glands produce hormones important for bone health.

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

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

You should be able to get all the magnesium you need by eating a varied and balanced diet. If you decide to take magnesium supplements it is a good idea not to take too much because this could be harmful.

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

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