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In addition to magnesium not being highly present in the foods we eat, our body only absorbs so much of it. Typically, we only absorb about 30 to 40 percent of the daily magnesium we do consume.
Magnesium is important to the health of your bones, heart and brain. It's great to get it via food, but here's the best time to take magnesium supplements.
In the table above, magnesium appears to be an anomaly as the recommended intake for adult men is 420 mg/day (women 350 mg/day) while the UL is lower than the recommended, at 350 mg. The reason is that the UL is specific to consuming more than 350 mg of magnesium all at once, in the form of a dietary supplement, as this may cause diarrhea.
The current EARs for magnesium for women and men ages 31 and up are 265 mg/day and 350 mg/day, respectively. The RDAs are 320 and 420 mg/day. RDAs are higher than EARs so as to identify amounts that will cover people with higher than average requirements.
In the UK, the recommended daily values for magnesium are 300 mg for men and 270 mg for women. [109] In the U.S. the Recommended Dietary Allowances (RDAs) are 400 mg for men ages 19–30 and 420 mg for older; for women 310 mg for ages 19–30 and 320 mg for older. [110]
Most men need around 15 micrograms (equal to 600 international units) of vitamin D daily, although men older than 70 would benefit from 20 micrograms (800 IU) daily.
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