Magnesium hype debunked: foods first, supplements only if needed

Magnesium is an essential mineral best obtained from a magnesium‑rich diet (legumes, nuts, seeds, leafy greens, whole grains, oily fish). Research links higher intake with lower risk of stroke, heart disease, diabetes, and bone loss, though much of the evidence is observational. Supplements can help when intake or blood levels are low, but a food‑first approach is safest; typical supplement doses range from 100–350 mg daily, with caution urged for kidney disease. Adults generally need about 310–320 mg/day (women) or 400–420 mg/day (men).