What Is the Maximum Dose of Magnesium You Can Take

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This is a fact canvass intended for health professionals. For a reader-friendly overview of Magnesium, see our consumer fact sheet on Magnesium.

Introduction

Magnesium, an abundant mineral in the body, is naturally present in many foods, added to other nutrient products, available as a dietary supplement, and present in some medicines (such as antacids and laxatives). Magnesium is a cofactor in more than than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve role, blood glucose control, and blood pressure level regulation [1-3]. Magnesium is required for energy product, oxidative phosphorylation, and glycolysis. It contributes to the structural development of bone and is required for the synthesis of DNA, RNA, and the antioxidant glutathione. Magnesium likewise plays a role in the agile transport of calcium and potassium ions across prison cell membranes, a procedure that is important to nerve impulse conduction, muscle wrinkle, and normal centre rhythm [three].

An adult body contains approximately 25 chiliad magnesium, with fifty% to lx% present in the basic and most of the rest in soft tissues [four]. Less than 1% of total magnesium is in claret serum, and these levels are kept nether tight control. Normal serum magnesium concentrations range between 0.75 and 0.95 millimoles (mmol)/L [ane,5]. Hypomagnesemia is defined as a serum magnesium level less than 0.75 mmol/L [vi]. Magnesium homeostasis is largely controlled by the kidney, which typically excretes near 120 mg magnesium into the urine each day [2]. Urinary excretion is reduced when magnesium condition is depression [1].

Assessing magnesium status is difficult because most magnesium is within cells or in os [3]. The virtually ordinarily used and readily bachelor method for assessing magnesium status is measurement of serum magnesium concentration, even though serum levels have piddling correlation with total body magnesium levels or concentrations in specific tissues [half dozen]. Other methods for assessing magnesium status include measuring magnesium concentrations in erythrocytes, saliva, and urine; measuring ionized magnesium concentrations in blood, plasma, or serum; and conducting a magnesium-loading (or "tolerance") test. No single method is considered satisfactory [7]. Some experts [4] just not others [3] consider the tolerance exam (in which urinary magnesium is measured after parenteral infusion of a dose of magnesium) to exist the best method to assess magnesium condition in adults. To comprehensively evaluate magnesium status, both laboratory tests and a clinical assessment might exist required [half-dozen].

Recommended Intakes

Intake recommendations for magnesium and other nutrients are provided in the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board (FNB) at the Institute of Medicine of the National Academies (formerly National Academy of Sciences) [ane]. DRI is the full general term for a set of reference values used to plan and assess food intakes of healthy people. These values, which vary by age and sex, include:

• Recommended Dietary Allowance (RDA): Average daily level of intake sufficient to meet the nutrient requirements of nearly all (97%–98%) salubrious individuals; often used to program nutritionally acceptable diets for individuals.
• Acceptable Intake (AI): Intake at this level is causeless to ensure nutritional adequacy; established when testify is insufficient to develop an RDA.
• Estimated Boilerplate Requirement (EAR): Average daily level of intake estimated to meet the requirements of 50% of salubrious individuals; unremarkably used to assess the nutrient intakes of groups of people and to plan nutritionally adequate diets for them; tin can also exist used to assess the nutrient intakes of individuals.
• Tolerable Upper Intake Level (UL): Maximum daily intake unlikely to cause adverse wellness effects.

Table 1 lists the current RDAs for magnesium [1]. For infants from nascency to 12 months, the FNB established an AI for magnesium that is equivalent to the mean intake of magnesium in good for you, breastfed infants, with added solid foods for ages 7–12 months.

Table 1: Recommended Dietary Allowances (RDAs) for Magnesium [one]

Age	Male	Female	Pregnancy	Lactation
Birth to half dozen months	30 mg*	30 mg*
vii–12 months	75 mg*	75 mg*
one–3 years	80 mg	80 mg
4–viii years	130 mg	130 mg
9–13 years	240 mg	240 mg
14–xviii years	410 mg	360 mg	400 mg	360 mg
xix–30 years	400 mg	310 mg	350 mg	310 mg
31–50 years	420 mg	320 mg	360 mg	320 mg
51+ years	420 mg	320 mg

*Adequate Intake (AI)

Sources of Magnesium

Food

Magnesium is widely distributed in constitute and beast foods and in beverages. Green leafy vegetables, such as spinach, legumes, nuts, seeds, and whole grains, are proficient sources [i,3]. In general, foods containing dietary cobweb provide magnesium. Magnesium is also added to some breakfast cereals and other fortified foods. Some types of food processing, such as refining grains in ways that remove the nutrient-rich germ and bran, lower magnesium content substantially [ane]. Selected food sources of magnesium are listed in Table 2.

Tap, mineral, and bottled waters can also be sources of magnesium, only the amount of magnesium in h2o varies by source and make (ranging from ane mg/L to more than 120 mg/L) [8].

Approximately 30% to 40% of the dietary magnesium consumed is typically absorbed by the body [2,9].

Tabular array 2: Magnesium Content of Selected Foods [ten]

Food	Milligrams (mg) per serving	Percent DV*
Pumpkin seeds, roasted, 1 ounce	156	37
Chia seeds, 1 ounce	111	26
Almonds, dry out roasted, ane ounce	80	19
Spinach, boiled, ½ cup	78	nineteen
Cashews, dry out roasted, 1 ounce	74	18
Peanuts, oil roasted, ¼ cup	63	fifteen
Cereal, shredded wheat, two large biscuits	61	15
Soymilk, plain or vanilla, one loving cup	61	xv
Black beans, cooked, ½ cup	threescore	14
Edamame, shelled, cooked, ½ loving cup	fifty	12
Peanut butter, smooth, ii tablespoons	49	12
Potato, baked with skin, iii.five ounces	43	10
Rice, brown, cooked, ½ cup	42	10
Yogurt, plainly, low fat, 8 ounces	42	ten
Breakfast cereals, fortified with 10% of the DV for magnesium, 1 serving	42	10
Oatmeal, instant, 1 package	36	ix
Kidney beans, canned, ½ cup	35	viii
Banana, 1 medium	32	8
Salmon, Atlantic, farmed, cooked, 3 ounces	26	six
Milk, i cup	24–27	vi
Halibut, cooked, iii ounces	24	half dozen
Raisins, ½ cup	23	v
Bread, whole wheat, 1 slice	23	5
Avocado, cubed, ½ cup	22	five
Chicken breast, roasted, three ounces	22	five
Beef, basis, 90% lean, pan broiled, 3 ounces	20	five
Broccoli, chopped and cooked, ½ loving cup	12	3
Rice, white, cooked, ½ cup	10	2
Apple, one medium	nine	two
Carrot, raw, 1 medium	seven	2

*DV = Daily Value. The U.Due south. Nutrient and Drug Administration (FDA) adult DVs to aid consumers compare the nutrient contents of foods and dietary supplements within the context of a total diet. The DV for magnesium is 420 mg for adults and children aged 4 years and older [11]. FDA does not require food labels to list magnesium content unless magnesium has been added to the nutrient. Foods providing 20% or more of the DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet.

The U.S. Department of Agriculture's (USDA'due south) FoodData Primal [10] lists the nutrient content of many foods and provides comprehensive list of foods containing magnesium arranged by nutrient content and by food name.

Dietary supplements

Magnesium supplements are available in a multifariousness of forms, including magnesium oxide, citrate, and chloride [2,3]. The Supplement Facts panel on a dietary supplement characterization declares the amount of elemental magnesium in the production, not the weight of the entire magnesium-containing compound.

Assimilation of magnesium from different kinds of magnesium supplements varies. Forms of magnesium that dissolve well in liquid are more than completely captivated in the gut than less soluble forms [2,12]. Small-scale studies have constitute that magnesium in the aspartate, citrate, lactate, and chloride forms is absorbed more completely and is more than bioavailable than magnesium oxide and magnesium sulfate [12-16]. Ane study found that very high doses of zinc from supplements (142 mg/day) tin can interfere with magnesium assimilation and disrupt the magnesium remainder in the body [17].

Medicines

Magnesium is a principal ingredient in some laxatives [18]. Phillips' Milk of Magnesia®, for example, provides 500 mg elemental magnesium (as magnesium hydroxide) per tablespoon; the directions advise taking up to four tablespoons/mean solar day for adolescents and adults [19]. (Although such a dose of magnesium is well above the condom upper level, some of the magnesium is not absorbed because of the medication's laxative effect.) Magnesium is also included in some remedies for heartburn and upset stomach due to acrid indigestion [18]. Extra-force Rolaids®, for case, provides 55 mg elemental magnesium (as magnesium hydroxide) per tablet [20], although Tums® is magnesium costless [21].

Magnesium Intakes and Status

Dietary surveys of people in the United States consistently show that many people swallow less than recommended amounts of magnesium. An analysis of data from the National Health and Nutrition Exam Survey (NHANES) of 2013-2016 found that 48% of Americans of all ages ingest less magnesium from food and beverages than their respective EARs; adult men aged 71 years and older and adolescent males and females are well-nigh likely to have depression intakes [22]. In a study using data from NHANES 2003–2006 to appraise mineral intakes among adults, average intakes of magnesium from nutrient lonely were higher amongst users of dietary supplements (350 mg for men and 267 mg for women, equal to or slightly exceeding their corresponding EARs) than among nonusers (268 mg for men and 234 for women) [23]. When supplements were included, average full intakes of magnesium were 449 mg for men and 387 mg for women, well above EAR levels.

No current data on magnesium status in the United States are bachelor. Determining dietary intake of magnesium is the usual proxy for assessing magnesium condition. NHANES has non determined serum magnesium levels in its participants since 1974 [24], and magnesium is not evaluated in routine electrolyte testing in hospitals and clinics [2].

Magnesium Deficiency

Symptomatic magnesium deficiency due to low dietary intake in otherwise-healthy people is uncommon because the kidneys limit urinary excretion of this mineral [3]. However, habitually low intakes or excessive losses of magnesium due to sure wellness conditions, chronic alcoholism, and/or the use of sure medications tin lead to magnesium deficiency.

Early on signs of magnesium deficiency include loss of ambition, nausea, vomiting, fatigue, and weakness. Equally magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps, seizures, personality changes, abnormal heart rhythms, and coronary spasms tin can occur [i,2]. Severe magnesium deficiency can result in hypocalcemia or hypokalemia (depression serum calcium or potassium levels, respectively) considering mineral homeostasis is disrupted [2].

Groups at Adventure of Magnesium Inadequacy

Magnesium inadequacy can occur when intakes fall below the RDA just are above the amount required to prevent overt deficiency. The following groups are more likely than others to be at risk of magnesium inadequacy because they typically consume insufficient amounts or they have medical conditions (or take medications) that reduce magnesium absorption from the gut or increase losses from the body.

People with gastrointestinal diseases

The chronic diarrhea and fatty malabsorption resulting from Crohn'south illness, gluten-sensitive enteropathy (celiac disease), and regional enteritis can lead to magnesium depletion over fourth dimension [2]. Resection or bypass of the pocket-sized intestine, especially the ileum, typically leads to malabsorption and magnesium loss [2].

People with type 2 diabetes

Magnesium deficits and increased urinary magnesium excretion can occur in people with insulin resistance and/or type two diabetes [25,26]. The magnesium loss appears to be secondary to higher concentrations of glucose in the kidney that increase urine output [2].

People with alcohol dependence

Magnesium deficiency is mutual in people with chronic alcoholism [2]. In these individuals, poor dietary intake and nutritional status; gastrointestinal problems, including airsickness, diarrhea, and steatorrhea (fat stools) resulting from pancreatitis; renal dysfunction with excess excretion of magnesium into the urine; phosphate depletion; vitamin D deficiency; acute alcoholic ketoacidosis; and hyperaldosteronism secondary to liver disease can all contribute to decreased magnesium status [2,27].

Older adults

Older adults have lower dietary intakes of magnesium than younger adults [21,28]. In addition, magnesium absorption from the gut decreases and renal magnesium excretion increases with age [29]. Older adults are also more than likely to have chronic diseases or have medications that change magnesium condition, which tin can increase their risk of magnesium depletion [1,thirty].

Magnesium and Health

Habitually low intakes of magnesium induce changes in biochemical pathways that can increase the take a chance of affliction over time. This department focuses on 4 diseases and disorders in which magnesium might exist involved: hypertension and cardiovascular disease, type 2 diabetes, osteoporosis, and migraine headaches.

Hypertension and cardiovascular disease

Hypertension is a major risk factor for center disease and stroke. Studies to date, however, have found that magnesium supplementation lowers blood pressure, at best, to only a small extent. A meta-analysis of 12 clinical trials found that magnesium supplementation for 8–26 weeks in 545 hypertensive participants resulted in just a minor reduction (2.2 mmHg) in diastolic blood pressure level [31]. The dose of magnesium ranged from approximately 243 to 973 mg/day. The authors of another meta-analysis of 22 studies with 1,173 normotensive and hypertensive adults concluded that magnesium supplementation for 3–24 weeks decreased systolic blood pressure past 3–4 mmHg and diastolic blood pressure past 2–3 mmHg [32]. The effects were somewhat larger when supplemental magnesium intakes of the participants in the 9 crossover-pattern trials exceeded 370 mg/day. A diet containing more magnesium because of added fruits and vegetables, more low-fat or non-fat dairy products, and less fat overall was shown to lower systolic and diastolic blood pressure level past an average of 5.5 and iii.0 mmHg, respectively [33]. However, this Dietary Approaches to Stop Hypertension (DASH) diet also increases intakes of other nutrients, such every bit potassium and calcium, that are associated with reductions in blood pressure, and so whatever contained contribution of magnesium cannot exist adamant.

Several prospective studies have examined associations between magnesium intakes and heart disease. The Atherosclerosis Adventure in Communities written report assessed eye disease risk factors and levels of serum magnesium in a cohort of xiv,232 white and African-American men and women aged 45 to 64 years at baseline [34]. Over an boilerplate of 12 years of follow-up, individuals in the highest quartile of the normal physiologic range of serum magnesium (at least 0.88 mmol/Fifty) had a 38% reduced run a risk of sudden cardiac decease compared with individuals in the lowest quartile (0.75 mmol/L or less). However, dietary magnesium intakes had no clan with risk of sudden cardiac death. Another prospective study tracked 88,375 female nurses in the United States to determine whether serum magnesium levels measured early in the written report and magnesium intakes from food and supplements assessed every 2 to 4 years were associated with sudden cardiac death over 26 years of follow-upward [35]. Women in the highest compared with the lowest quartile of ingested and plasma magnesium concentrations had a 34% and 77% lower take a chance of sudden cardiac death, respectively. Another prospective population report of 7,664 adults aged 20 to 75 years in the Netherlands who did not accept cardiovascular disease constitute that low urinary magnesium excretion levels (a marker for low dietary magnesium intake) were associated with a college risk of ischemic centre affliction over a median follow-up period of 10.five years. Plasma magnesium concentrations were not associated with risk of ischemic middle disease [36]. A systematic review and meta-analysis of prospective studies constitute that higher serum levels of magnesium were significantly associated with a lower run a risk of cardiovascular affliction, and college dietary magnesium intakes (up to approximately 250 mg/twenty-four hour period) were associated with a significantly lower run a risk of ischemic center disease caused by a reduced claret supply to the heart muscle [37].

College magnesium intakes might reduce the take chances of stroke. In a meta-analysis of vii prospective trials with a full of 241,378 participants, an additional 100 mg/day magnesium in the diet was associated with an 8% decreased risk of total stroke, especially ischemic rather than hemorrhagic stroke [38]. I limitation of such observational studies, however, is the possibility of confounding with other nutrients or dietary components that could also affect the risk of stroke.

A large, well-designed clinical trial is needed to amend understand the contributions of magnesium from food and dietary supplements to heart wellness and the main prevention of cardiovascular illness [39].

Type ii diabetes

Diets with higher amounts of magnesium are associated with a significantly lower risk of diabetes, peradventure considering of the important role of magnesium in glucose metabolism [40,41]. Hypomagnesemia might worsen insulin resistance, a condition that often precedes diabetes, or it might be a outcome of insulin resistance [42]. Diabetes leads to increased urinary losses of magnesium, and the subsequent magnesium inadequacy might impair insulin secretion and action, thereby worsening diabetes control [three].

Well-nigh investigations of magnesium intake and take a chance of blazon two diabetes have been prospective cohort studies. A meta-assay of 7 of these studies, which included 286,668 patients and 10,912 cases of diabetes over vi to 17 years of follow-up, found that a 100 mg/day increase in total magnesium intake decreased the risk of diabetes past a statistically significant 15% [xl]. Some other meta-analysis of eight prospective accomplice studies that followed 271,869 men and women over iv to 18 years found a meaning inverse clan between magnesium intake from food and take a chance of type ii diabetes; the relative risk reduction was 23% when the highest to everyman intakes were compared [43].

A 2022 meta-analysis of prospective accomplice studies of the clan between magnesium intake and risk of type 2 diabetes included 13 studies with a full of 536,318 participants and 24,516 cases of diabetes [44]. The mean length of follow-up ranged from 4 to xx years. Investigators plant an inverse association between magnesium intake and adventure of blazon 2 diabetes in a dose-responsive way, but this clan achieved statistical significance only in overweight (body mass alphabetize [BMI] 25 or higher) just not normal-weight individuals (BMI less than 25). Again, a limitation of these observational studies is the possibility of confounding with other dietary components or lifestyle or environmental variables that are correlated with magnesium intake.

Only a few small, short-term clinical trials accept examined the potential effects of supplemental magnesium on control of type 2 diabetes and the results are conflicting [41,45]. For example, 128 patients with poorly controlled diabetes in a Brazilian clinical trial received a placebo or a supplement containing either 500 mg/day or 1,000 mg/mean solar day magnesium oxide (providing 300 or 600 mg elemental magnesium, respectively) [46]. Later thirty days of supplementation, plasma, cellular, and urine magnesium levels increased in participants receiving the larger dose of the supplement, and their glycemic control improved. In another small trial in Mexico, participants with type 2 diabetes and hypomagnesemia who received a liquid supplement of magnesium chloride (providing 300 mg/24-hour interval elemental magnesium) for 16 weeks showed significant reductions in fasting glucose and glycosylated hemoglobin concentrations compared with participants receiving a placebo, and their serum magnesium levels became normal [47]. In contrast, neither a supplement of magnesium aspartate (providing 369 mg/twenty-four hours elemental magnesium) nor a placebo taken for 3 months had any effect on glycemic control in 50 patients with blazon two diabetes who were taking insulin [48].

The American Diabetes Association states that there is insufficient bear witness to support the routine employ of magnesium to improve glycemic command in people with diabetes [45]. It further notes that there is no clear scientific evidence that vitamin and mineral supplementation benefits people with diabetes who do not take underlying nutritional deficiencies.

Osteoporosis

Magnesium is involved in bone formation and influences the activities of osteoblasts and osteoclasts [49]. Magnesium likewise affects the concentrations of both parathyroid hormone and the active class of vitamin D, which are major regulators of bone homeostasis. Several population-based studies have found positive associations between magnesium intake and bone mineral density in both men and women [50]. Other research has found that women with osteoporosis have lower serum magnesium levels than women with osteopenia and those who do not have osteoporosis or osteopenia [51]. These and other findings signal that magnesium deficiency might be a hazard cistron for osteoporosis [49].

Although limited in number, studies suggest that increasing magnesium intakes from food or supplements might increase bone mineral density in postmenopausal and elderly women [i]. For example, one short-term study found that 290 mg/day elemental magnesium (as magnesium citrate) for 30 days in 20 postmenopausal women with osteoporosis suppressed bone turnover compared with placebo, suggesting that bone loss decreased [52].

Diets that provide recommended levels of magnesium enhance bone health, simply further research is needed to elucidate the office of magnesium in the prevention and management of osteoporosis.

Migraine headaches

Magnesium deficiency is related to factors that promote headaches, including neurotransmitter release and vasoconstriction [53]. People who feel migraine headaches take lower levels of serum and tissue magnesium than those who do not.

Nevertheless, research on the use of magnesium supplements to prevent or reduce symptoms of migraine headaches is express. Three of four small, brusque-term, placebo-controlled trials institute modest reductions in the frequency of migraines in patients given up to 600 mg/day magnesium [53]. The authors of a review on migraine prophylaxis suggested that taking 300 mg magnesium twice a day, either alone or in combination with medication, can prevent migraines [54].

In their evidence-based guideline update, the American Academy of Neurology and the American Headache Society concluded that magnesium therapy is "probably effective" for migraine prevention [55]. Because the typical dose of magnesium used for migraine prevention exceeds the UL, this treatment should be used only under the direction and supervision of a healthcare provider.

Health Risks from Excessive Magnesium

Too much magnesium from nutrient does not pose a health adventure in healthy individuals considering the kidneys eliminate excess amounts in the urine [29]. However, high doses of magnesium from dietary supplements or medications often result in diarrhea that can exist accompanied past nausea and abdominal cramping [1]. Forms of magnesium most commonly reported to cause diarrhea include magnesium carbonate, chloride, gluconate, and oxide [12]. The diarrhea and laxative effects of magnesium salts are due to the osmotic activeness of unabsorbed salts in the intestine and colon and the stimulation of gastric motility [56].

Very large doses of magnesium-containing laxatives and antacids (typically providing more than v,000 mg/day magnesium) accept been associated with magnesium toxicity [57], including fatal hypermagnesemia in a 28-month-old boy [58] and an elderly human [59]. Symptoms of magnesium toxicity, which usually develop after serum concentrations exceed 1.74–2.61 mmol/L, can include hypotension, nausea, vomiting, facial flushing, retention of urine, ileus, low, and languor before progressing to muscle weakness, difficulty breathing, farthermost hypotension, irregular heartbeat, and cardiac arrest [29]. The risk of magnesium toxicity increases with impaired renal function or kidney failure because the ability to remove excess magnesium is reduced or lost [1,29].

The FNB has established ULs for supplemental magnesium for healthy infants, children, and adults (encounter Tabular array three) [i]. For many age groups, the UL appears to exist lower than the RDA. This occurs considering the RDAs include magnesium from all sources—food, beverages, dietary supplements, and medications. The ULs include magnesium from only dietary supplements and medications; they exercise not include magnesium found naturally in food and beverages.

Tabular array iii: Tolerable Upper Intake Levels (ULs) for Supplemental Magnesium [1]

Age	Male person	Female	Meaning	Lactating
Birth to 12 months	None established	None established
1–3 years	65 mg	65 mg
4–8 years	110 mg	110 mg
nine–18 years	350 mg	350 mg	350 mg	350 mg
19+ years	350 mg	350 mg	350 mg	350 mg

Interactions with Medications

Several types of medications have the potential to interact with magnesium supplements or affect magnesium status. A few examples are provided below. People taking these and other medications on a regular basis should discuss their magnesium intakes with their healthcare providers.

Bisphosphonates

Magnesium-rich supplements or medications can decrease the assimilation of oral bisphosphonates, such equally alendronate (Fosamax®), used to treat osteoporosis [lx]. Use of magnesium-rich supplements or medications and oral bisphosphonates should be separated by at least 2 hours [56].

Antibiotics

Magnesium can form insoluble complexes with tetracyclines, such as demeclocycline (Declomycin®) and doxycycline (Vibramycin®), as well as quinolone antibiotics, such as ciprofloxacin (Cipro®) and levofloxacin (Levaquin®). These antibiotics should be taken at least two hours before or 4–6 hours later on a magnesium-containing supplement [56,61].

Diuretics

Chronic treatment with loop diuretics, such every bit furosemide (Lasix®) and bumetanide (Bumex®), and thiazide diuretics, such equally hydrochlorothiazide (Aquazide H®) and ethacrynic acid (Edecrin®), tin can increase the loss of magnesium in urine and atomic number 82 to magnesium depletion [62]. In dissimilarity, potassium-sparing diuretics, such as amiloride (Midamor®) and spironolactone (Aldactone®), reduce magnesium excretion [62].

Proton pump inhibitors

Prescription proton pump inhibitor (PPI) drugs, such as esomeprazole magnesium (Nexium®) and lansoprazole (Prevacid®), when taken for prolonged periods (typically more than than a year) tin cause hypomagnesemia [63]. In cases that FDA reviewed, magnesium supplements ofttimes raised the depression serum magnesium levels caused by PPIs. Withal, in 25% of the cases, supplements did not raise magnesium levels and the patients had to discontinue the PPI. FDA advises healthcare professionals to consider measuring patients' serum magnesium levels prior to initiating long-term PPI treatment and to bank check magnesium levels in these patients periodically [63].

Magnesium and Healthful Diets

The federal regime'southward 2020–2025 Dietary Guidelines for Americans notes that "Because foods provide an array of nutrients and other components that take benefits for wellness, nutritional needs should be met primarily through foods. ... In some cases, fortified foods and dietary supplements are useful when it is not possible otherwise to come across needs for ane or more nutrients (e.g., during specific life stages such every bit pregnancy)."

For more information most building a healthy dietary pattern, refer to the Dietary Guidelines for Americans and the U.S. Department of Agriculture's MyPlate.

The Dietary Guidelines for Americans describes a salubrious dietary pattern as one that:

• Includes a variety of vegetables; fruits; grains (at least half whole grains); fat-free and low-fat milk, yogurt, and cheese; and oils.

  Whole grains and dark-greenish, leafy vegetables are good sources of magnesium. Low-fatty milk and yogurt contain magnesium as well. Some prepare-to-eat breakfast cereals are fortified with magnesium.

• Includes a variety of protein foods such as lean meats; poultry; eggs; seafood; beans, peas, and lentils; nuts and seeds; and soy products.

  Dried beans and legumes (such every bit soybeans, baked beans, lentils, and peanuts) and basics (such as almonds and cashews) provide magnesium.

• Limits foods and beverages higher in added sugars, saturated fat, and sodium.


• Limits alcoholic beverages.


• Stays within your daily calorie needs.

References

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Disclaimer

This fact sheet by the National Institutes of Health (NIH) Office of Dietary Supplements (ODS) provides information that should not take the place of medical communication. We encourage you lot to talk to your healthcare providers (medico, registered dietitian, pharmacist, etc.) about your interest in, questions nigh, or use of dietary supplements and what may be best for your overall health. Any mention in this publication of a specific production or service, or recommendation from an organization or professional person society, does not stand for an endorsement by ODS of that product, service, or adept advice.

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Source: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

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