To increase your magnesium, eat whole grains, vegetables such as summer squash, green beans, broccoli, cucumbers, and spinach, and nuts and seeds. [2] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source Adult women under 30 need 310 milligrams a day, while women over 30 need 320 milligrams. Men need 400 milligrams before 30 and 420 milligrams after 30. An ounce of almonds has 80 milligrams of magnesium. [3] X Research source
Taking more calcium than you need can be dangerous. It increases your chance of having kidney stones and may also contribute to problems with your heart. [5] X Trustworthy Source Arthritis Foundation Main organization devoted to arthritis support and education Go to source Preteens and teenagers (ages 9 to 18) need 1,300mg of calcium per day.
Many dairy products, such as butter, cheese, and milk have vitamin D. Fortified cereals and fish are also good sources of this vitamin. [7] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source For adults under 70 years of age, 600 international units of vitamin D per day is sufficient. Adults over 70 should consume 800 international units. To get your recommended intake, 3 ounces of swordfish has 566 international units, while a cup of milk has 115 to 124 international units per serving. [8] X Research source
Other types of calcium, such as calcium citrate, does not need to be taken with food. This type of calcium is usually more expensive than calcium carbonate. This type is especially good for people who have stomach issues, such as irritable bowel syndrome. [10] X Research source
Your body processes iron and calcium in much the same way, so taking them at the same time interferes with the body’s ability to absorb both. The same rule applies to food and beverages consumed with both supplements. Calcium supplements should not be taken with foods high in iron, such as liver or spinach. Iron supplements should not be taken with calcium-rich products like a glass of milk.
For instance, spinach, many nuts and seeds, rhubarb, sweet potatoes, beans, and collard greens are all high in phytic and oxalic acids. Whole grains and wheat are also high in these acids, but don’t seem to affect calcium absorption as much as other foods in this category. [12] X Research source
“One drink” is the equivalent of 12 oz of beer, 5 oz of wine, or 1. 5 oz of liquor.
For instance, a cup of yogurt has 415 milligrams of calcium. Therefore, if you ate a cup and a half over the course of a day, you consumed 622. 5 milligrams of calcium just from yogurt. [15] X Research source
Limit intake to under 2,500 milligrams. While it’s acceptable to take more than your daily minimum, you shouldn’t get more than 2,500 milligrams of calcium between your diet and your supplements. [17] X Trustworthy Source Arthritis Foundation Main organization devoted to arthritis support and education Go to source
