Magnesium is an essential trace mineral needed in gram amounts. In a healthy high quality plant based diet the amount of magnesium will be balanced with the amount of calcium to provide roughly a 1:1 in ratio. However, this is not easy to quantify as the amount of magnesium in foods varies and this is without considering that the same problem relates to calcium. Therefore any intakes of magnesium are going to be estimated. However, having said that, it is possible to obtain around a gram of magnesium from a high quality diet and the same is true for calcium. One of the main problems with the typical western diet is that magnesium intakes are too low and calcium intakes are too high. One solution to this is to supplement with magnesium and this can be an effective solution as magnesium is readily absorbed in most forms of supplements. For general balancing purposes, most diets typically require around 250-500 mg of magnesium per day if any form of non-plant calcium is consumed, particularly dairy, which is high in calcium.
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