u mean minerals? I usually take about 400 mgs of magnesium per day along with calcium 500mgs to 1000 mgs per day. Make sure your mag/calcium ratio is 3/4 the amount of the calcium 500/375 for example. You can take extra magnesium if you need to soften your stool due to excess protein etc. 2 much magnesium will keep you on the toilet all day! Extra calcium not only works great for your bones, but it helps you sweat more during cardio and weight training.