hey there, without a blood test and a review of lifestyle habits, it's hard to say what an individual's dose should be.
i do eat zinc rich foods now including red meat. i take zinc 50mg/d (it has 2mg copper in it to maintain proper zn:cu balance). i still eat gluten and legumes so i probably need that much. at 50mg/d my level stays in the high teens but does not get too high. someone who ate no gluten or legumes probably would not need that much.
for magnesium i try to eat magnesium rich foods. i never used to eat anywhere near enough dark leafy greens, or nuts, etc. i try to ensure serum value at least 0.90 mmol/L. normal range is 0.70-1.10 mmol/L. i can feel it when my level gets down into the .80 range. ladies, if you experience menstrual cramping you probably don't have enough magnesium in your system.
FYI, magnesium is good to take with d3, but not only with d3. some must be taken separate from d3 or negative side effects can result. that's a long story i won't get into here!
here's the long story of the day: the most absorbable form of magnesium i have found is magnesium glycinate or magnesium bisglycinate. i used to like to take magnesium before bed, but with this form that is not advisable. at least not in my case. magnesium is supposed to absorb in the lower intestine. my anecdotal experience is this: once i switched to mag glycinate i developed a horrible cough. i did not connect the cough to the form of magnesium for about a year. my doctor diagnosed acid reflux. i was tested and the dx was confirmed, although the technicians had never heard a cough like mine. i got a brochure from the doctor which listed ways to help deal with acid reflux. there was a list of things that relax the lower oesophageal sphincter. i read that and finally the light went on. the supplement was so easily absorbed that it was affecting tissue while still in my stomach. i took a break from magnesium supplementation, and when i re-started i made sure to take the magnesium before a large meal. this modification got rid of the cough. it was TERRIBLE while it lasted, and i'm glad it's over now
the usual recommendation for daily mag for ms patients is 600-1200mg per day .. personally i cannot tolerate that much - i eat magnesium rich foods and my supplement delivers 150mg elemental magnesium per day.
as for new recipes hmm let me think... i will ponder and post something in my regimens thread. i have garlic mustard / basil pesto on the brain right now, but that's a bit of a weird topic
my approach: no meds so far - just nutrient-dense anti-inflammatory whole foods, and supplements where needed
info: www.whfoods.com, www.nutritiondata.com