Throw raw chicken tenderloins in the glass casserole dish and 4 simple ingredients to get a meal so delicious your whole family will be begging for more.

gender, but according to the NHS and U.S. dietary guidelines:

• Adult men should get around 300 mg per day
• Adult women should aim for about 270 mg per day

That’s not difficult to achieve through a balanced diet. Magnesium is naturally found in:

• Almonds, cashews, and peanuts
• Spinach and kale
• Whole grains like brown rice and oats
• Black beans and lentils
• Avocados and bananas

Health authorities caution against taking more than 400 mg a day from supplements, as higher doses can cause health complications, especially over time.

If you’re concerned about magnesium levels, it’s always better to get tested before starting any supplement. A simple blood test can determine whether you truly need extra magnesium or if your diet is already meeting your body’s needs.

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