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  • Magnesium is a mineral that you need every day for good health.
  • Magnesium helps you take energy from food and make new proteins.
  • It is also an important part of your bones, and helps keep your muscles and nerves healthy.
  • Some people find that magnesium-rich foods or supplements help to reduce their cramping and muscle soreness.
  • The best sources of magnesium are legumes, nuts, seeds, fish and whole grains.


How much Magnesium should I aim for?

Daily target

Men 19-30yrs


Men 30+yrs


Women 19-30yrs


Women 30+yrs



How can I get enough Magnesium without taking supplements?

The following is a list of food sources that are rich in magnesium.

Almonds, Bananas, Brown Rice, Cashew Nuts, Tofu, Pumpkin Seeds, Weetbix.

Dr Daniel Castellano

Melbourne CBD Osteopath

City Osteopathy