Magnesium is an essential micronutrient that is like a helper to over 300 enzyme systems in our body. It’s found in lots of foods like green veggies, legumes, nuts, shellfish and even some spices. But did you know you can get too much of a good thing. Learn how much is too much.  

An adult body stores around 25 grams of magnesium, and you only need to eat around 300 to 400 mg each day to keep this store topped up.

How to eat enough magnesium

Protein foods (mg of magnesium)
100 gm tuna (520), 65 gm beef (490), 170 gm tofu (850), 65 gm lamb (450), 1 cup milk (724), 2 slices cheese (665), 3/4 cup yoghurt (850), 30 gm peanut butter (790)

Snack foods (mg of magnesium)
30 gm pumpkin seeds (150), 30 gm brazil nuts (110), 30 gm pinenuts (70), 30 gm mixed nuts (70), 30 gm peanuts (50), 30 gm hazelnuts (50)

Breakfast choices (mg of magnesium)
30 gm bran flakes (100 mg), 1 cup soy milk (630)

Fruit and vegetable choices (magnesium amount)
1/2 cup spinach (80 gm), 1/2 cup black beans (60 mg)

Grains (mg of magnesium)
1/2 cup brown rice (40)

Condiments (mg of magnesium)
1/4 avocado (230), 5 g vegemite (37), 30 g peanut butter (790)

If you decide to use a supplement from the chemist or supermarket take a little care.
It is recommended that you:

1. Avoid having more 350 mg of magnesium a day.
   If you take more than one multivitamin check the label of each and add up how much magnesium you have from all your supplements. Too much magnesium can cause diarrhoea.
   
2. Choose a product without any vitamin B6.
   Some examples of magnesium supplements without any vitamin B6 include:
   Bioglan Active Magnesium tablets (334 mg)
   Caruso’s Super Magnesium tablet or powder (300 mg)
   Ethical Nutrients Mega Magnesium Muscle Plus (210 mg)
   Natures Own Magnesium Chelate (100 mg)
   Natures Way Magnesium Chelate (200 mg)
   Swisse Ultiboost Magnesium (150 mg)
   Voost magnesium (200 mg)
   
   Do not take any supplements that contain vitamin B6.
   Avoid these chemical names:
   🙁 pyrodoxine hydrochloride
   🙁 pyridoxine 5-phosphate
   🙁 pyridoxal 5-phosphate monohydrate
   
   This type of vitamin B6 can build up in your body to cause peripheral neuropathy, otherwise known as nerve damage. Symptoms of damage include tingling, burning or numbness in your hands and feet.