marge23,
The best way to know how much magnesium and potassium you need is to first get an accurate assessment of your *intra*-cellular mineral levels, since that's where these two minerals are concentrated. So far, the only test I know of for this purpose is the
EXATest. My insurance covers this when my doctor orders it; yours may, too.
If you turn out to be low in these two minerals, then decide whether supplements or food are your best source for them. For example, Drs. Eades and Eades go so far as a twice-a-week IV magnesium drips for severely depleted patients. Personally, I take a lot of supplemental magnesium (Mg citrate), since testing has shown that I have a hard time hanging on to the mineral. But I also eat a lot of high-magnesium foods, which is where the body prefers to get its nutrition. Coconut milk (good in curries and fruit smoothies (see the site
Nutrition Recovery for such a recipe)) and spinach are high in magnesium, and you can find others wth the FDA online
nutrient list database. You can get potassium from food by making your own potassium broth (recipe available at
Nutrition Recovery). Remember that magnesium transports potassium into cells, so don't stint on the former.
I get the EXATest done twice a year, just to keep tabs on these vital minerals.
It's possible to overdo these minerals, but you'll know pretty quickly if you take too much magnesium -- you'll get diarrhea (remember Milk of Magnesia?). Your kidneys are very effective in excreting excess potassium from foods. Just be careful with the potassium pills.
How much Potassium and Magnesium?
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