A safe magnesium dose ranges from 300 mg to 500 mg. Too much magnesium can lead to loose stools or diarrhea. If you find yourself running to the bathroom to prevent an accident you could well be getting too much magnesium.
Australians eat a great variety of food, but some of the more traditional meals could include roast meat (e.g. lamb and beef, both of which are very popular) and vegetables. Other favourites are meat pies, sandwiches (including vegemite) and a variety of baked or fried foods.
There are no available population intake data for Australia. New Zealand is a known low selenium area, thus recommendations based on centiles of population intakes are inappropriate. Selenium-rich foods include seafood, poultry and eggs and to a lesser extent, other muscle meats.