Dr Bavna Sakurdeep
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� Community Physician | Wellness Advocate
Evidence-based tips on nutrition and stress management.
Magnesium is essential, but “essential” does not mean everyone needs a supplement.
It supports hundreds of enzyme reactions involved in muscle and nerve function, energy production, blood-glucose regulation, bone health and normal heart rhythm.
**How much do adults need each day?**
• Women aged 19–30: **310 mg**
• Women aged 31+: **320 mg**
• Pregnancy: **350–360 mg**
• Men aged 19–30: **400 mg**
• Men aged 31+: **420 mg**
These targets include magnesium from **food, drinks and supplements combined**.
**What does that look like in food?**
• Pumpkin seeds, 28 g: **156 mg**
• Chia seeds, 28 g: **111 mg**
• Almonds, 28 g: **80 mg**
• Cooked spinach, ½ cup: **78 mg**
• Cashews, 28 g: **74 mg**
• Black beans, ½ cup: **60 mg**
• Soy milk, 1 cup: **61 mg**
• Brown rice, ½ cup: **42 mg**
• Plain yoghurt, 225 g: **42 mg**
• Banana, medium: **32 mg**
For example, pumpkin seeds, black beans, cooked spinach and a banana provide approximately **326 mg**—enough to meet the daily recommendation for most adult women. Food values vary by product and preparation, so think of these as practical estimates rather than an exact prescription.
**But does magnesium improve sleep?**
A 2021 systematic review combined three randomised controlled trials involving **151 older adults with insomnia**. Magnesium shortened the estimated time taken to fall asleep by approximately **17 minutes** compared with placebo.
That sounds encouraging—but the trials were small, short and judged to provide **low-to-very-low-quality evidence**. The improvement in total sleep time was not statistically convincing. We therefore cannot assume that magnesium will treat insomnia in everyone, especially younger adults or people whose magnesium intake is already adequate.
Poor sleep can also be related to stress, sleep apnoea, restless legs, menopause symptoms, medicines, alcohol, caffeine, pain or an inconsistent sleep schedule. A supplement should not replace investigating the cause.
**Who may be more vulnerable to inadequate magnesium?**
Risk can be higher in people with gastrointestinal conditions causing poor absorption or chronic diarrhoea, type 2 diabetes, alcohol dependence, older age, or long-term use of certain medicines.
If you choose a supplement, check the label for the amount of **elemental magnesium**—not simply the weight of the entire compound. Citrate, chloride, lactate and aspartate forms generally have better bioavailability than magnesium oxide, but the appropriate product depends on why it is being used and how well it is tolerated.
The adult upper limit is **350 mg per day from supplements and magnesium-containing medicines**. This limit does not include magnesium naturally present in food. Higher supplemental doses commonly cause diarrhoea, nausea and abdominal cramps.
Speak to a clinician before supplementing if you have **kidney impairment**, because reduced kidney function can allow magnesium to accumulate. Magnesium can also interfere with the absorption of some antibiotics and osteoporosis medicines.
**The doctor’s verdict:** meet your magnesium needs through a varied diet first. Supplement when there is a genuine dietary or clinical reason—not because every episode of poor sleep, stress or muscle tension is assumed to mean “magnesium deficiency”.
*General educational information only—not individual medical advice.*
**Evidence sources:** NIH Office of Dietary Supplements; Mah & Pitre, *BMC Complementary Medicine and Therapies* (2021).
Calcium matters—but bone health is not built by swallowing the largest calcium tablet you can find.
Around **98% of the body’s calcium is stored in the skeleton**. Calcium also supports muscle contraction, nerve transmission, blood clotting and normal heart function. When dietary intake remains inadequate, the body can draw calcium from bone to maintain blood calcium levels. This is why a normal blood calcium result does not necessarily tell us whether someone regularly consumes enough calcium.
**How much calcium do adults need?**
• Adults aged 19–50: **1,000 mg/day**
• Women aged 51–70: **1,200 mg/day**
• Men aged 51–70: **1,000 mg/day**
• Adults over 70: **1,200 mg/day**
• Pregnancy and breastfeeding: generally **1,000 mg/day** for adults
These are total daily targets from food, fortified products and supplements combined—not an instruction to take that amount as a tablet.
**What does calcium look like on a plate?**
Approximate amounts per serving:
• 225 g plain low-fat yoghurt: **415 mg**
• 1 cup fortified orange juice: **349 mg**
• 40–45 g mozzarella: **333 mg**
• 85 g canned sardines with bones: **325 mg**
• 1 cup milk: **276–299 mg**
• 1 cup fortified soya milk: approximately **299 mg**
• ½ cup calcium-set firm tofu: approximately **253 mg**
• 85 g canned salmon with bones: **181 mg**
• 1 cup cooked kale: **94 mg**
• 1 tablespoon chia seeds: **76 mg**
Fortified drinks and tofu vary considerably, so check the label. Tofu only provides substantial calcium when it is prepared using a calcium salt.
A yoghurt, one cup of milk and a serving of sardines can together provide roughly **1,000 mg**. A dairy-free day might combine fortified soya milk, calcium-set tofu, fortified juice, kale and chia seeds.
You do not need to reach exactly 1,000 mg every day, but your usual dietary pattern should come reasonably close.
**What did a large clinical trial find?**
The Women’s Health Initiative randomly assigned **36,282 postmenopausal women aged 50–79** to receive either 1,000 mg calcium plus 400 IU vitamin D daily or placebo for an average of seven years.
The supplement group had **1.06% higher hip-bone density**, but there was **no statistically significant reduction in hip fractures** in the main intention-to-treat analysis. Hip-fracture risk was estimated to be 12% lower, but the confidence interval crossed no effect.
Meanwhile, the risk of kidney stones was **17% higher** in the supplemented group.
This does not mean calcium is unimportant. It means that routinely giving large supplements to generally healthy women is not the same as correcting inadequate intake in someone who genuinely needs support. It also reminds us that a supplement cannot replace the other foundations of bone health: vitamin D adequacy, protein, resistance and weight-bearing exercise, avoiding smoking, limiting excess alcohol and addressing individual osteoporosis risk.
**If a supplement is needed**
First estimate how much calcium your diet already provides, then supplement only the shortfall.
Calcium is generally absorbed best in doses of **500 mg or less at one time**. Calcium carbonate is best taken with food, while calcium citrate is less dependent on stomach acid. Supplements may cause constipation or bloating and can interfere with medicines including levothyroxine and certain antibiotics.
**My practical verdict:** calcium is essential, but supplementation should be based on dietary intake, age, bone health and individual risk—not age alone and not “just in case.”
Save this as your practical calcium guide—and check the caption against what you usually eat in a day.
*General educational information only. Individual requirements and treatment decisions may differ.*
**Evidence sources:** NIH Office of Dietary Supplements, *Calcium Fact Sheet for Health Professionals*; Women’s Health Initiative calcium and vitamin D randomised trial, *New England Journal of Medicine*.
06/09/2026
A new series is coming to this space.
Over the past few weeks, we have explored the foundations of wellbeing: movement, nutrition, sleep, stress management and mindfulness.
But what about everything marketed alongside those foundations?
The supplements that promise better sleep.
The powders said to balance hormones.
The herbs promoted for stress.
The drinks associated with metabolism, energy or longevity.
Some may be helpful in the right context.
Some have promising—but limited—evidence.
Some are unnecessary for most people.
And some may interact with medication or cause harm.
In my new Evidence Check series, we will look beyond the packaging and ask:
What does the research actually support?
Who might benefit?
Who may not need it?
What are the possible risks and interactions?
What should you check before spending your money?
This is not about dismissing every supplement—or promoting one.
It is about helping you make informed decisions based on evidence rather than wellness hype.
We begin with calcium (starting tomorrow), as most of my elderly patients are always requesting for some calcium supplements.
Save this series and tell me which supplement or wellness trend you want me to examine.
General education only. Supplements should not replace appropriate assessment, prescribed treatment or the foundations of health.
05/09/2026
A meaningful life is not built only from achievement. It is also built from the people, values and moments that remind you why you are here.
04/09/2026
Mental and physical health are not separate stories happening in the same body.
How we sleep can affect how we cope.
How we feel can influence how we eat, move and connect.
Persistent stress may affect our energy, concentration and health behaviours, while physical illness can place a genuine emotional burden on us.
This is why wellbeing needs a whole-person approach.
**Nutrition** provides the body and brain with the energy and nutrients needed to function.
**Movement** supports physical health and can also benefit mood, sleep and overall wellbeing.
**Restorative sleep** helps with recovery, concentration and emotional regulation.
**Mindfulness** can help us notice what is happening internally before reacting automatically.
**Emotional awareness** helps us recognise when something needs attention.
**Healthy relationships and community** provide connection, practical support and belonging.
**Protective choices** reduce exposure to substances and behaviours that can harm both physical and mental health.
**Meaning, values and spirituality** can help some people experience hope, direction and connection to something beyond themselves.
These areas influence one another—but healthy habits are not a cure for every mental-health condition.
Someone can eat well, exercise and practise mindfulness and still need counselling, medication or specialist care. Seeking that care is not a failure of lifestyle.
Health is more than the absence of physical disease.
It includes how we feel, function, connect, find meaning and care for the body carrying us through life.
Which area has been asking for more attention lately: physical, emotional, social or spiritual wellbeing?
03/09/2026
A healthy relationship should have room for honesty, respect and the word “no.”
Healthy communication does not mean that people never disagree.
It means they can disagree without humiliation, intimidation or fear.
Communication becomes healthier when we:
* express needs clearly rather than expecting mind-reading;
* listen to understand, not simply to prepare a defence;
* take responsibility when we cause hurt;
* allow another person to have a different perspective;
* return to difficult conversations when both people are calmer;
* seek repair instead of trying to win.
Boundaries are also part of healthy relationships.
A boundary is not a punishment, rejection or attempt to control someone else. It communicates what you are comfortable with and how you will protect your wellbeing.
A boundary might sound like:
“I cannot take on another responsibility this week.”
“I want to discuss this, but I will step away if the conversation becomes insulting.”
“I am not comfortable sharing that information.”
“I need time to think before I answer.”
A healthy person may not always like your boundary—but they should be able to respect your right to have one.
Boundaries can protect our:
* time and energy;
* physical space;
* emotional wellbeing;
* privacy;
* personal values;
* safety.
Control, threats, surveillance, forced isolation, sexual coercion and fear are not simply “poor communication.” If a relationship makes you feel unsafe, seek confidential support and prioritise safety rather than confronting the person alone.
Which is more difficult for you: expressing what you need or saying no without guilt?
02/09/2026
Last week, I shared only Days 1, 2 and 3 of this series before life asked me to pause.
There was Raksha Bandhan, my 40th birthday, precious family reunions—and the painful loss of an old friend. Moments of celebration, reflection and grief arrived almost side by side.
Call it coincidence or serendipity, but in the middle of a series about emotional wellbeing, connection and purpose, one message sank in more deeply than ever:
**We are not meant to do life entirely alone.**
We need people with whom we can celebrate, grieve, laugh, remember and simply be ourselves.
Our children need a safe and supportive village in which to grow—and as adults, we still need a village too. Independence has its place, but meaningful connection helps us feel supported, understood and anchored through life’s changing seasons.
Self-isolation may feel protective at times, especially when life becomes overwhelming. But prolonged disconnection rarely helps us thrive. Sometimes healing begins by allowing ourselves to reach out, accept support and let others stand beside us.
I feel deeply blessed to have been surrounded by family who made me feel so loved! I had the chance to cut not one but two birthday cakes, surrounded by my own little village on both occasions! Those moments reminded me that connection is not an optional extra in wellbeing. It is part of what sustains us.
So, after being a little MIA on this platform, I am back with **Part 2 of Emotional Wellbeing, Connection & Purpose Week**.
Thank you for your patience.
Today’s reminder:
**We are not meant to do life entirely alone.**
Who forms part of your village—and when did you last tell them how much they mean to you?
26/08/2026
Who are you when you are not being productive?
Many of us learn to measure our worth through what we accomplish:
How much work did I finish?
How well did I care for everyone?
Was I useful today?
Did I do enough?
Productivity can give us satisfaction and direction. But when our entire identity depends on being useful, rest may begin to feel like failure.
We may lose touch with the parts of ourselves that exist beyond our responsibilities.
You are not only your profession.
You are not only a parent, partner or caregiver.
You are not only the person others contact when something needs to be done.
Purpose does not always arrive as one dramatic calling.
It may be found in:
* raising and guiding a family;
* creating or learning something;
* serving your community;
* nurturing meaningful relationships;
* practising your faith or values;
* enjoying music, movement or nature;
* becoming more fully yourself.
Being needed and feeling fulfilled are not always the same thing.
Try reflecting on these questions:
**What makes me feel most like myself?**
**What gives me energy rather than only requiring it?**
**Which parts of myself have received little attention lately?**
**What would I still value if nobody praised or rewarded me for it?**
Your value does not disappear when you pause.
And your purpose is not measured only by how useful you are to other people.
What is one part of yourself you would like to rediscover?
25/08/2026
Emotional regulation does not mean never becoming upset.
It does not mean suppressing anger, avoiding sadness or pretending that everything is fine.
It means being able to notice an emotion, tolerate it and choose a response—even when the feeling is uncomfortable.
When we are emotionally dysregulated, our feelings may become so intense that it becomes difficult to think clearly or respond as we normally would.
This may look like:
* reacting impulsively;
* shouting or saying things we later regret;
* withdrawing completely;
* becoming overwhelmed by a relatively small problem;
* replaying an event repeatedly;
* feeling unable to calm down;
* taking distress out on the people around us.
This does not automatically mean that something is “wrong” with you. Tiredness, accumulated stress, unresolved conflict, hormonal changes, difficult experiences and unmet needs can all affect our capacity to cope.
When emotions rise, try:
**Pause.** Give yourself permission not to respond immediately.
**Name it.** “I feel rejected,” may be more useful than, “I feel bad.”
**Settle the body.** Slow your breathing, reduce stimulation, walk, stretch or splash cool water on your face.
**Ask what is needed.** Do you need rest, reassurance, space, a boundary or a conversation?
**Return when steadier.** Regulation is not avoiding the issue. It is approaching it with greater clarity.
Resilience is not the ability to remain unaffected by life. It is the capacity to experience difficulty, adapt, recover and seek support when your own resources are not enough.
If emotional reactions are persistent, severe, affecting daily functioning or making you or someone else feel unsafe, professional help is important.
What usually helps you return to steadiness?
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