This mineral assists in regulating blood pressure, which may help relieve pain from migraines. Additionally, magnesium supplements can help counteract the magnesium lost in poorly managed diabetes.
How much you need: Ages 19-30: 310 mg/day; ages 31+: 320 mg/day
Where to get it: Brazil nuts, almonds, halibut, quinoa
Warnings: When absorbed in its natural food form, there is no limit to your intake, according to the National Academy of Sciences. But in supplements and fortified foods, do not consume more than 350 mg/day.
