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Vitamins and minerals are essential nutrients that help your body function properly and stay healthy. Most people can get enough by eating a balanced, varied diet. But some may need extra support from supplements.
What is Magnesium?
Magnesium is a mineral that helps:
- turn the food we eat into energy
- make sure the parathyroid glands, which produce hormones important for bone health, work normally
Good Sources
Magnesium is found in a wide variety of foods, including:
- spinach
- nuts
- wholemeal bread
How Much You Need
According to UK health guidelines, the amount of magnesium you need is:
- 300 milligrams (mg) a day for men (19 to 64 years)
- 270 milligrams (mg) a day for women (19 to 64 years)
What Happens If You Take Too Much
Taking high doses of magnesium (more than 400 milligrams (mg)) for a short time can cause diarrhoea.
There's not enough evidence to say what the effects might be of taking high doses of magnesium for a long time.
Official Advice
UK Department of Health and Social Care advice:
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 as this could be harmful.
Having 400 milligrams (mg) or less a day of magnesium from supplements is unlikely to cause any harm.
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Checked & Approved
Clinical Review Team
Written & Translated
Medical Publishing Team
Last Updated
18 May 2025
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