You are developing a brief educational handout encouraging magnesium adequacy in a university population. Combine evidence-based recommendations about food sources and supplement safety into a concise message that discourages over-supplementation but encourages dietary strategies.

Encourage elimination of all salt from the diet and replacement with magnesium supplements at 1000 mg/day to maximize benefits for cognitive performance.

Suggest that students disregard dietary sources and only rely on energy drinks fortified with magnesium since those provide the most bioavailable forms and are therefore superior to whole foods.

Advise students to take at least 500 mg of supplemental magnesium daily and avoid magnesium-rich foods because food magnesium interferes with supplement absorption; no clinical monitoring is required for healthy young adults.

Recommend eating magnesium-rich foods like almonds, spinach, whole grains, legumes and avocados as the first-line strategy because food sources are safe and absorbable; advise that supplements can help selected individuals but caution not to exceed 350 mg/day from supplements (monitor renal function), and encourage consulting health services before starting high-dose supplements.