I've been taking 250 mg Magnesium daily (in a complete mineral supplement). The RDA is 400, but I eat at least 3 eggs a day and enough meat that I figure I am good on magnesium. Eggs supposedly have 200 mg of magnesium. One of the rare decent food sources of mg. Edit. Eggs have 12 mg magnesium per egg.
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The Japanese diet is around 40 to 50 times more iodine than the US RDA. They have a much lower incidence of cancer and heart disease than the west, and have a slightly higher IQ on the whole.

I take 3 to 4 drops of Dr. Lugol's 2% iodine solution in a glass of water.

Before that, I was trying the Polarpure water purifier which has iodine crystals in a little mesh cage inside of a glass jar that holds about 2 ozs of water. Pretty clever device that you fill with water, wait a half hour, in which time it forms a saturated solution, then that couple ounces of water is dumped into a 1 liter water bottle and if you are in the wilderness you leave it sit for a half hour for the iodine to kill any pathogens in it.

The Polarpure seemed to be a bit more effective, but not sure why.

It was a pain to use though, because of the time needed to saturate the solution, and also the seller quit selling them. So I switched to Lugols which only takes a couple seconds to put the drops into a glass of water.

Iodine is a strong oxidizer and it also tends to want to leave the container. So the rubber on the eyedroppers may not last more than a year or 2. (I bought a few spare glass eyedroppers from Amazon to replace them when they go bad.) And whatever you store next to the bottle will get a brown stain on any paper labels. I've been taking it for about 9 years now.