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• turn the food we eat into energy
• make sure the parathyroid glands, which produce hormones important for bone health, work normally


Sources of magnesium: wholemeal bread, nuts, spinach...

The Recommended Dietary Allowance (RDA):
- adults 19-51+ years is 400-420mg daily for men and 310-320mg for women,
- pregnancy requires about 350-360mg daily and lactation, 310-320mg.

The Tolerable Upper Intake Level (UL) is the maximum daily intake unlikely to cause harmful effects on health. The UL for magnesium is 350milligrams from supplements only.
High-dose supplements can lead to diarrhea, nausea, and cramping in some people. Extra magnesium from food is safe because the kidneys will eliminate excess amounts in urine.

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